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