Oven Baked Fish and Vegetables

Oven Baked Fish and Vegetables

2 servings
Preparation 10 min
Cooking 40 min

380 calories per serving 


Ingredients

2 tbsp olive oil   30 mL
1 carrots, cut into 1,5 cm pieces   100 g
1 potatoes, cut into 1,5 cm pieces   200 g
1 onions, cut into 1,5 cm pieces   200 g
1 turnips, cut into 1,5 cm pieces   170 g
1 red snappers, whole, or other firm-textured fish   750 g
3 cloves garlic    
1/3 cup fresh dill   10 g
1 tbsp oyster sauce   20 g
2 tsp gingerroot, grated   9 g
1 slice bacon, chopped [optional]   20 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Keep the plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 190°C /375°F. Generously oil a baking sheet.
  2. Prepare the vegetables: Cut into uniform pieces approximately 1,5 cm thick, then lay out the pieces on the prepared sheet in one layer and coat thoroughly with the oil. Keep the centre of the baking sheet free for the fish.
  3. Season the inside of each fish with salt and pepper. Put one crushed garlic clove into the fish and stuff the fish with the dill. Using a sharp knife, make 3-4 deep slashes into each side of the fish for more uniform baking, then brush the outside surfaces with oyster sauce.
  4. Place the fish in the centre of the baking sheet, add the remaining garlic cloves unpeeled, grated ginger, and coarsely chopped bacon (optional). Season with salt and pepper.
  5. Cook in the middle of the oven about 40 min, turning upside down once, until the fish is cooked. Check with a fork to see if the fish is cooked through.
  6. Remove the skin and the bones of the fish, separate the flesh into portions. Place them on the warmed plates with the vegetables, sprinkle with the cooking juice and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (410g)

Amount

% DV*

* DV = Daily Value

Calories

380

Fat

13 g

20 %

Saturated 2 g
+ Trans 0 g

11 %

Cholesterol

45 mg

Sodium

480 mg

20 %

Carbohydrate

37 g

12 %

Fibre

6 g

22 %

Sugars

9 g

Protein

30 g

Vitamin A

60 %

Vitamin C

60 %

Calcium

10 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, Copper, Iron, Vitamin B2, Zinc
Good source of :
Fibre, Pantothenic Acid, Vitamin B1, Vitamin E, Vitamin K
Excellent source of :
Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin C, Vitamin D

More info


This recipe is in the following categories: Fish | Vegetables | Main courses/Entrées | Diabetes-friendly | High Fibre | High Vitamin D | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Bake

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