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Oven Baked Fish and Vegetables

8 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 40 min
380 calories/serving
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Diabetes-friendly

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 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
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (400g)

Amount

% Daily Value

Calories

380

Fat

13 g

20 %

Saturated 2.2 g
+ Trans 0 g

11 %

Cholesterol

50 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

11 %

Iron

14 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 3 ½
Meat and Alternatives 3
Fats 2

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Members' Reviews

8 Reviews (7 with rating only ) 100% would make this recipe again
bsonnich
january 11, 2011 | I would make this recipe again

Amazing! We found pre-filleted snapper and just layered it instead of having the whole fish.

Useful 0

Top Reviews

View All Reviews
bsonnich
january 11, 2011 | I would make this recipe again

Amazing! We found pre-filleted snapper and just layered it instead of having the whole fish.

Useful 0