How to cook fish and potatoes in the oven

Fish is useful at any age. It is rich in vitamins, micro and macro elements. Fish protein is absorbed by the body faster and easier than meat. Marine is characterized by a high content of omega fatty acids, iodine, but inferior to river species in protein content. It is advisable to eat the product at least once a week.

I will share recipes for some fish dishes baked in the oven. But first, a few words about calorie content. The lowest calorie is pollock, in 100 grams only 70 kcal. The highest-calorie saury is large, containing 262 kcal. The fish used in the recipes has an energy value of 100 grams:

• Cod - 75 kcal;
• Sudak - 83 kcal;
• Carp - 96 kcal;
• Salmon - 219 kcal.

General principles of cooking

River fish differs from other species in the specific smell of mud. There are several ways to get rid of it:

1. Place the cleaned fish in a deep container. Take a few bay leaves, break into four pieces and sprinkle on top. Fill with cold water for an hour. After the time has passed, drain the liquid and start cooking.
2. The unpleasant odor will disappear if you put the fish in a solution of two tablespoons of vinegar and one liter of cold water for an hour.
3. Traditionally, river fish at home is baked whole, laid on a vegetable pillow of potatoes, or laid around tubers, cut into two halves.
4. Add spices to the dish: marjoram, bay leaf, turmeric, coriander. Use fresh onions, parsley, celery.
5. Bake whole without sauce, with the addition of oil. To improve the taste and give an appetizing appearance, grease the carcass with mayonnaise, sour cream or milk sauce.

Classic pollock with potatoes

Simple and budget recipe. Prepares quickly from available products. Option for dinner or Sunday lunch.

• Fresh frozen pollock - 1 kilogram;
• Average potato - 15 pieces;
• Onion - 1 head;
• Mayonnaise - 300 grams;
• Vegetable oil - 5 tablespoons;
• Lemon juice - a teaspoon;
• Parsley - a small bunch;
• Salt pepper.

Rinse the previously thawed pollock, remove the seeds, separate the fillet. Do not remove the skin. Pour 2 tablespoons of oil, lemon juice into a bowl. Add salt, pepper, finely chopped parsley, mix. Put portioned fillets and roll in the sauce so that everyone is soaked. Cover and leave the potatoes to prepare.

Peel the potatoes, cut into strips, put on a baking sheet, previously greased with vegetable oil. Top with chopped onion rings, lightly salt, pepper, mix. Cover potato wedges completely with oil so that they do not turn out dry.

Spread the vegetables evenly on a baking sheet. From above lay out the pickled fish fillet with the skin up, pour with mayonnaise. Bake until potatoes are cooked.

Baked cod with potatoes

I offer a gentle dish with a creamy taste, which can be served as a dietary one.

• Cod fillet - 500 grams;
• Large potato -7 pieces;
• Fat cream - one and a half glasses;
• Cheese - 150 grams;
• Salt, pepper, herbs.

Put the washed fillet on a paper towel. Let dry and cut into small pieces. Send in a bowl, sprinkle with salt, pepper, mix and cover with cling film.

Cut the peeled potatoes into circles, boil until half cooked in salted water.

In a greased form with vegetable oil, put the boiled potatoes, distribute the fillet on top. Pour all the cream, sprinkle with grated cheese.

Bake until cooked and browned. Sprinkle with herbs when serving.

Fish casserole

For the dish, filet of river fish without small bones is suitable: catfish, zander, river trout. Bake whole carp, crucian carp and carp.

• 1 kilogram of river fish fillet;
• 1.5 kilograms of potatoes;
• 1 onion;
• 1 carrot;
• 250 grams of sour cream;
• 100 milliliters of vegetable oil;
• Three bay leaves;
• A bunch of parsley;
• A teaspoon of coriander.

Disassemble the fillet, remove the seeds, cut into large pieces. Marinate: sprinkle with salt, pepper, coriander, pour oil and leave at room temperature, covered with a lid.

Now let's take care of the vegetables. Coarsely grate the carrots, cut the onions into thin rings, peeled potatoes in circles, sprinkle with salt and mix.

Pour vegetable oil into the bottom of the mold, lay out the vegetables and filet in layers: potatoes, carrots, onions, pickled filet, finely chopped parsley and again a layer of potatoes. Cover the form with foil, put in a preheated oven for twenty minutes.

Dilute sour cream with water to a liquid consistency and bring to the desired taste, adding pepper and salt. After twenty minutes, pour the potatoes with sauce, add a leaf of laurel, cover with foil or a lid. Cook another hour and a half.

Simple and quick recipe with carp

• Carp carcass;
• 8 potato tubers;
• 4 onions;
• 3 tablespoons of mayonnaise;
• 5 tablespoons of vegetable oil.

Rinse the cleaned carp under running water, remove excess moisture with a paper towel. Make transverse cuts on both sides. Salt the carcass well, pepper and refrigerate for twenty minutes.

Cut the peeled potatoes into four parts, salt, add pepper and oil. Mix well.

Pour a small amount of oil into the mold, grease the carp with mayonnaise, put it in the mold. Place onion sliced ​​into rings in the abdomen and insert into the cuts. Spread the potatoes around.

Bake carp for one hour in an oven preheated to 180 ° C.

Cooking Juicy Red Fish

Sometimes you want to pamper your family with something tasty, but sometimes, you don’t have enough time and energy. In this case, I propose a recipe for baked red fish with potatoes.

• 0.5 kilograms of red fish fillet;
• 3 potatoes;
• 2 medium sized tomatoes;
• 120 grams of cheese;
• 3 cloves of garlic;
• 4 tablespoons of mayonnaise;
• 4 tablespoons of sour cream.

Cut the fillet into portions, put on a baking sheet, previously covered with parchment and greased with refined oil. Season the fillet with salt and pepper. While doing the sauce and potatoes, the fish will partially salt.

Make the sauce. Finely chop the tomatoes, grate the cheese on a fine grater, squeeze the garlic through a press. Add sour cream, mayonnaise to prepared foods, mix well. Salt a little bit.

Coarsely peeled potatoes, salt, lay around the fillet. Spread the sauce on top.

Bake for forty minutes.

Some useful tips

• When buying fresh fish, pay attention to the gills. In a newly caught individual, they are bright red. If the catch is old, the gills will be whitish, cloudy, with a brownish tint.
• When choosing frozen fish, pay attention to appearance. If it is of good quality, and has not previously thawed, then the carcass is even, of the usual color, without yellowness, covered with hoarfrost.
• Clean the fish from the scales with a fork, immersing the carcass in a basin with water.
• To get rid of bitterness when bile enters, wipe the place with salt and rinse with cold water.
• For defrosting, put the fish on the bottom shelf of the refrigerator. Do not use a microwave or hot water.
• For baking, take foil or a cooking sleeve so that the meat is better steamed and not dry.
• If you hold red fish in lemon juice 10 minutes before cooking, it will turn out more juicy.

Remember that fish baked in the oven is healthier than fried fish. It has less fat, there are no harmful carcinogens formed during heat treatment.

Watch the video: BAKED BONITO FISH & POTATOES RECIPE - Healthy and easy! (November 2024).