Baked White Fish and Vegetables - 20 Dishes

Adapted from Olga’s Flavor Factory at http://www.olgasflavorfactory.com/main-course/baked-white-fish-and-vegetables/

 

Baked White Fish and Vegetables

Print Recipe
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Course: Dinner, Lunch, Main Dish
Servings: 8 people
Calories: 231kcal

Ingredients:

  • 2.5 lb Cod Filets or other firm white fish such as tilapia, swai, cod, etc.
  • 3 tbsp Olive Oil or butter
  • 2 c Onions 1 onion, sliced
  • 3 Carrots shredded
  • 2 stalks Celery sliced
  • 4 Tomatoes seeded and coarsely chopped
  • 1 Bell Peppers large and thinly sliced
  • 4 cloves Garlic minced or pressed
  • 2 tsp Sea Salt divided
  • 1 tsp Ground Black Pepper divided
  • 2 tbsp Mayonnaise
  • 1 tbsp Fresh Parsley minced
  • .5 tbsp Fresh Dill minced
  • .5 tbsp Fresh Basil minced

Instructions:

  • Preheat the oven to 350 degrees.
  • Cut the fish into smaller pieces and use a paper towel to pat the fish dry .
  • Heat about 1 tablespoon of butter in a nonstick skillet over medium-high heat.
  • Season both sides of the fish with 1 teaspoon salt and 1/2 teaspoon of the pepper and cook the fish for about 2-3 minutes per side. It should still be partly raw in the center. Cook the fish in batches until it's all partly cooked, transferring to a plate.
  • In the same skillet, heat 1 tablespoon of butter on medium high heat and add the onions to the skillet, seasoning with half of the remaining salt and pepper. Cook the onions for 5 minutes, until they are translucent and soft.
  • Add the carrots, celery, bell pepper, tomatoes and garlic. Season with remaining salt and pepper as well. Cook for another 5-7 minutes.
  • Remove from heat and stir in the fresh herbs.
  • Spread a thin layer of vegetables and herbs on the bottom of a large, deep baking dish.
  • Place one layer of fish over the vegetables. Spread half of the remaining vegetables over the fish.
  • Add the remaining fish on top of the vegetables and layer with the last of the vegetables.
  • Spread a thin layer of mayonnaise over the vegetables. Cover the baking dish with a lid or aluminum foil and bake in the preheated oven for about 30-40 minutes.

Notes

Use a small bowl and kitchen shears to quickly chop fresh herbs

Nutrition

Calories: 231kcal | Carbohydrates: 10g | Protein: 26g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 62mg | Sodium: 709mg | Potassium: 926mg | Fiber: 2g | Sugar: 5g | Vitamin A: 4950IU | Vitamin C: 34.6mg | Calcium: 52mg | Iron: 1mg
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