The benefits of fish are difficult to overestimate. A product rich in minerals and vitamins must be included in the weekly diet. Fish baked in the oven with vegetables is cooked quickly. Fish dishes are able to satisfy even the most demanding gourmets thanks to a large number of execution methods and the use of various food sets.

Baked fish in the oven with vegetables on a baking sheet

A healthy dish that will appeal especially to lovers of fish and supporters of proper nutrition.

For cooking you need:

  • 600 g fillet of pollock;
  • 250 g of tomatoes;
  • 150 g of bell pepper;
  • twice as much squash;
  • large onion;
  • a stack of sunflower oil;
  • salt and favorite spices.

The method of preparation consists in the following steps:

  1. Tomatoes are cut into slices, zucchini - into cubes, pepper - into strips, onions are chopped into large rings.
  2. Shredded vegetables are immediately laid out on a baking sheet, where they are sprinkled with oil, salted and seasoned.
  3. Assorted vegetables are sent to the oven for 20 minutes at 200 ° C.
  4. Fillet of pollock is rubbed with your favorite spices and optionally sprinkled with lemon juice.
  5. After half the specified time, the vegetables are mixed.
  6. When it expires all the time, carcasses of fish are laid out on vegetables.
  7. The dish goes to the oven for another 8 minutes, after which the fish and vegetables can be laid out on plates and served.

Cooking in foil

Fish and vegetables in foil, which helps to maintain almost all the useful qualities, is prepared from:

  • 750 g of fish;
  • 5 tomatoes;
  • 3 onions;
  • ½ head of garlic;
  • 2 pcs. bell pepper;
  • 100 g mayonnaise;
  • herbs, salt and spices.

In process:

  1. Fillet is prepared from fish, which is sprinkled with salt and spices.
  2. Tomatoes are scalded, then peeled and chopped.
  3. Bulbs are chopped, slices are prepared from pepper, and garlic cloves are passed through a press.
  4. The foil is greased with mayonnaise, on which the fish is laid out, covered with vegetables.
  5. A dish wrapped in foil is baked for 40 minutes at 220 ° C.
  6. Before serving, the fish is crushed by finely chopped greens.

Under the vegetable marinade

Fish under vegetables will not leave anyone indifferent due to the use of marinade, which will make the dish juicier, more flavorful and more appetizing.

It will be required:

  • ½ kg of white fish;
  • 2 carrots;
  • 2 onions;
  • 30 g of tomato paste and celery root;
  • some flour and sunflower oil;
  • salt and spices.

Preparation Method:

  1. Peeled fish is cut into portions, which are salted, crumbled in flour and fried until golden brown.
  2. The carrots are rubbed, and the onion is chopped into thin half rings.
  3. Carrot-onion mixture is softened instead of fried fish laid out on a plate.
  4. In the baking dish, fish pieces are laid out, which are covered with a vegetable mass with the addition of chopped celery.
  5. The contents are poured with water, with tomato paste diluted in it, seasoned, salted and sent under the foil to the oven for 40 minutes.
  6. The temperature during baking is maintained at 180 ° C.

Oven stewed fish

An original fish dish with the use of 1 kg of potatoes will diversify the everyday dinner and will delight everyone gathered.

To execute the recipe, you also need:

  • 750 g of cod;
  • bulb;
  • 100 g mayonnaise;
  • a stack of sunflower oil;
  • 60 g of flour;
  • salt and spices.

The stages of creation are as follows:

  1. Pieces are prepared from the purified teska fillet, which, after being rolled in flour, are fried until golden brown.
  2. Potatoes are cut into bars.
  3. The onion is chopped in rings.
  4. Potatoes are distributed on a baking sheet, which are salted and seasoned.
  5. On top of the tubers are covered with onions and fish.
  6. The dish is flavored with mayonnaise and sent for 50 minutes to the oven, heated to 180 ° C.

With rice

An appetizing and satisfying dish, for the preparation of which it is enough to have at hand:

  • peeled crucian carp or tench;
  • 100 g of rice;
  • a stack of sunflower oil;
  • 3 tomatoes;
  • 1 PC. bell pepper;
  • some celery;
  • 5 ml of balsamic vinegar;
  • greens, salt and spices.

When preparing a fragrant fish:

  1. Incisions are made on the cleaned carcass.
  2. The bowl mixes oil, salt and spices, after which the fish is rubbed with dressing.
  3. Peppers and celery are diced, and tomatoes are sliced.
  4. Rice is boiled almost until cooked and reclines in a colander.
  5. Vegetable cutting is mixed with rice and finely chopped herbs, after which the mass is laid out on a baking sheet covered with parchment.
  6. Fish is laid out on the rice-vegetable mixture.
  7. The dish is sprinkled with vinegar, covered with another sheet of parchment and sent to the oven for 30 minutes.

How to cook fish fillet

Red fish goes well with vegetables and will be an excellent basis for preparing a hearty meal.

It is necessary to prepare:

  • ½ kg salmon filet;
  • 30 ml of lemon juice;
  • medium carrots;
  • 150 g of cauliflower;
  • 100 g of green peas;
  • a bunch of greenery;
  • salt, spices and some sunflower oil.

Step-by-step cooking instructions:

  1. A piece of fillet is washed, dried and sprinkled with lemon juice. Then it is laid out in a foil boat.
  2. Fish is crushed by chopped herbs, salt and spices.
  3. Vegetables are chopped at the request of the cook and laid out around the perimeter of salmon.
  4. The fish is wrapped in foil and sent to the oven for baking at standard temperature for 25 minutes.

Fish in parchment in the oven with vegetables

Juicy fish with a vitamin garnish of vegetables - an excellent dinner or lunch on a hot summer day.

Are used:

  • 100 g cod fillet;
  • ½ onion;
  • ½ carrots;
  • ¼ zucchini;
  • a tomato;
  • some sunflower oil and soy sauce.

To bring the recipe to life:

  1. The fillet is cut into pieces, which are marinated in a mixture of oil and soy sauce for about 15-20 minutes.
  2. Vegetables are cut into strips.
  3. Layers are laid out on parchment - onions, carrots, zucchini, fillets and tomatoes.
  4. An envelope is created, which is placed in the oven, preheated to 180 ° C, for 15 minutes.

Cheese Recipe

Another variation of a diet dish, for the execution of which it is necessary:

  • 700 g white fish fillet;
  • zucchini;
  • 3 tomatoes;
  • ½ head of garlic;
  • 30 ml sour cream;
  • 200 g of cheese;
  • salt, spices and olive oil.

To cook fish with vegetables:

  1. The fillet is cut into pieces, which are salted and pepper.
  2. From zucchini, circles are prepared, fried in a pan.
  3. Garlic is passed through a press.
  4. Garlic gruel and sour cream are mixed in the bowl.
  5. Fillet pieces are laid out in a greased olive oil form, which are coated with prepared sour cream sauce.
  6. Layers of zucchini and tomato rings are laid out on top.
  7. Cheese is rubbed on a coarse grater.
  8. The dish is crushed with cheese chips and placed in an oven preheated to 180 ° C for 25 minutes.

Thus, in order to prepare a nutritious and fragrant fish dish with vegetables, using your favorite variety of fish, it is enough to spend quite a bit of time and effort.

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