Baked Fish and Vegetables

I was searching everywhere for a perfect and simple baked fish and vegetables recipes. Finally, I decided to come up with something of my own.
Surprisingly it turned out really tasty. It is delicious and healthy and low fat and that is always a plus for me.

baked_fish1_compressed

Ingredients

  • 300 gm fish  (I used Emperor fish / Vilai meen. Any big fish will do)
  • 2 large potatoes
  • 2 carrots
  • 1 onion
  • 1 yellow capsicum
  • 1 red capsicum
  • salt
  • pepper
  • oil

Ingredients for Marination

  • 1/2 tsp chilli powder
  • 1/2 tsp turmeric powder
  • salt
  • 1/2 tsp pepper
  • 1 tsp each of ginger and garlic paste

Method

Clean and cut the fish into medium sized pieces. Marinate using the ingredients for marination and keep for 30 minutes.

Meanwhile, slice the vegetables into long pieces.

Heat a little oil in a pan. Add onions and saute till soft. Then add potatoes and carrots and saute for 5 minutes. Lastly add capsicum, salt and pepper and saute for 2 minutes and take off heat.

Using the same oil, cook the fish pieces for a minute or so both sides and then keep aside.

Preheat oven to 200 degrees for 10 minutes.

Layer a baking dish first with the vegetables. Then add a layer of fish. Keep doing so all fish and vegetables have been added.

Cover the dish with aluminium foil and bake in oven at 200 degrees for 20 minutes. Then bake for further 10 minutes at 250 degrees.

covered_fish_compressed

Season with additional salt and pepper if required.

Serve hot.

baked_fish1_compressed

Baked Fish and Vegetables

Prep Time: 10 minutes

Cook Time: 40 minutes

Ingredients

  • 300 gm fish (I used Emperor fish / Vilai meen. Any big fish will do)
  • 2 large potatoes
  • 2 carrots
  • 1 onion
  • 1 yellow capsicum
  • 1 red capsicum
  • salt
  • pepper
  • oil
  • Ingredients for Marination
  • 1/2 tsp chilli powder
  • 1/2 tsp turmeric powder
  • salt
  • 1/2 tsp pepper
  • 1 tsp each of ginger and garlic paste

Instructions

  1. Clean and cut the fish into medium sized pieces. Marinate using the ingredients for marination and keep for 30 minutes.
  2. Meanwhile, slice the vegetables into long pieces.
  3. Heat a little oil in a pan. Add onions and saute till soft. Then add potatoes and carrots and saute for 5 minutes. Lastly add capsicum, salt and pepper and saute for 2 minutes and take off heat.
  4. Using the same oil, cook the fish pieces for a minute or so both sides and then keep aside.
  5. Preheat oven to 200 degrees for 10 minutes.
  6. Layer a baking dish first with the vegetables. Then add a layer of fish. Keep doing so all fish and vegetables have been added.
  7. Cover the dish with aluminium foil and bake in oven at 200 degrees for 20 minutes. Then bake for further 10 minutes at 250 degrees.
  8. Season with additional salt and pepper if required.
  9. Serve hot.
http://ammyumyum.com/2014/11/baked-fish-vegetables/

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  • AT

    This looks delicious. I’ll definitely try it out soon. I am trying to loose weight ,however without compromising on the taste . And fish is my favorite protein . Please suggest few more low-fat, protein-rich snacks.

  • ginettev

    Thanks AT, will add more low fat recipes soon

  • avadhut

    awesome !! will try it soon :) .. one question – is it necessary to cook the fish before baking ? whats the benefit ? i can understand ‘light cooking’ of some of the veggies .. but i think fish would be done well even with direct baking ?

    • ginettev

      Just lightly brown the fish in oil before baking. You dont have to cook it at all more than that as it will be cooked will baking.

    • ammyumyum

      If you slightly brown the fish before baking, the skin would taste better. You can also directly bake the fish.