Fish baked in foil is one of the healthiest dishes. Not only does it contain many minerals, vitamins and unsaturated fatty acids necessary for the body, but also a similar method of preparation allows you to preserve all these substances. In addition, the use of foil does not imply a large amount of oil, which means that the fish will turn out not only fragrant and tasty, but also dietary.
It is necessary
- - a fish;
- - lemon;
- - olive oil;
- - salt, black pepper, other spices;
- - rosemary, thyme, lemon balm;
- - yogurt or yogurt;
- - onions, tomatoes and carrots;
- - dry white wine;
- - rice;
- - dill.
Instructions
Step 1
In order to end up with a tasty and healthy dish, give preference to fresh fish or chilled. When buying a whole carcass, pay attention to the smell, the color of the gills, which should be bright burgundy, as well as the transparency of the eyes. The skin of the fresh fish should be covered with a small amount of clear mucus. Well, the color of the meat on the steaks is uniform without any stains and a lot of blood. Remember that keeping fish in the refrigerator, if it is not frozen, is not worth it for a long time - such a product quickly deteriorates, and even more so it cannot be washed before that, but it is imperative to gut the carcass.
Step 2
In the process of cooking, correctly select spices for the fish. Black or white ground pepper, allspice, thyme, rosemary, fennel, lemon balm, basil and saffron are best combined with it - these spices are suitable specifically for baking fish. Various vegetables can also be added to the foil: onions, carrots, tomatoes, asparagus, potatoes, cauliflower and savoy cabbage, sweet and hot peppers.
Step 3
Use lemon juice and spices for the marinade - this works best. You can also age the fish in dry white, soy sauce, unsweetened yogurt, sour cream, or simply in spices and salt, aromatic herbs. You do not need to marinate for a long time - the fish meat is so tender that it is enough to stand for 15 minutes.
Step 4
The easiest way to cook fish is to bake it whole in foil along with vegetables. For this recipe, crucian carp, pike perch, carp, dorada or sea bass, hake are suitable. Just choose a carcass that is not too large so that it can be easily wrapped in foil. Gut the fish, be sure to remove the gills, cut off the head and tail if necessary, remove the fins and wash it thoroughly under running water. Rub the carcass dried with a napkin with salt, black pepper, pour the juice of 1 lemon and leave to marinate while the vegetables are cooking.
Step 5
Peel the onion and cut into rings. Take two bowls. Pour boiling water into one, cold water into the other. Make a cross cut on the tomatoes and dip them first in a bowl of hot water, then in cold water. The skin will immediately peel off easily. Cut the peeled tomatoes into circles. Take foil, place on a baking sheet and brush with vegetable oil. Place some of the onion and lemon on the bottom. Lay the fish on top, then lay out a layer of chopped greens, tomatoes, onions and lemon. Sprinkle with olive oil on top. Wrap the foil tightly, wrapping the fish several times. Place in an oven preheated to 180 ° C and bake for half an hour. 5-10 minutes before cooking, the foil can be cut on top to brown the vegetables. Serve the whole fish on a platter directly in the foil. Boiled rice is suitable for a side dish.
Step 6
Salmon, salmon and any other red fish are best cooked in the oven with steaks, wrapping each in a separate sheet of foil. Peel them off the scales, but do not remove the skin. Wash and dry each piece on a napkin. Sprinkle with salt and black pepper, marinate in lemon juice with a little olive oil and your favorite spices. You can also use 3-4 tbsp as a marinade. tablespoons of dry white wine for each steak, but you need to keep the fish in it for no more than 10 minutes. Then put the pieces in foil, put a circle of lemon on top, wrap it carefully and bake in your own juice for 20 minutes at a temperature of 200 ° C.
Step 7
Dorado and sea bass are good in yoghurt sauce. For this preparation, mix 3 tbsp. tablespoons of unsweetened yogurt, 1 teaspoon of tomato paste, 1 crushed garlic clove, 1 teaspoon of grated ginger, a pinch of paprika, paprika, salt and cardamom. Coat previously prepared fish with this marinade, wrap in foil, and bake in an oven preheated to 200 ° C for 30-40 minutes, depending on the size of the dorado. Serve with a salad of fresh herbs and vegetables, as well as lemon slices. By the way, if you put fish in yoghurt marinade on asparagus sprigs, you end up with a delicate and healthy side dish.
Step 8
To avoid worrying about the side dish, bake the stuffed fish in foil. To do this, pre-boil the rice until half cooked in salted water. It is best to use wild, as it does not turn into porridge during the baking process, and it just contains a lot of vitamins and nutrients. In a little olive oil or butter, simmer the bell peppers and carrots, cut into small cubes, then stir in the rice. Peel the fish, wash and dry, rub the inside and outside with salt, fill with rice and vegetables and chop off the edges of the abdomen with a toothpick. Transfer the stuffed fish to a sheet of foil, pepper, squeeze the juice of half a lemon onto it, pour 1 teaspoon of olive oil, wrap the foil and cook in the oven for about half an hour.
Step 9
Serve fish baked in foil with stewed, baked or fresh vegetables, plenty of greens. For a side dish, baked or boiled potatoes, mashed potatoes, rice are suitable. And to make the dish even more delicious and delicious, prepare a white sauce based on yogurt or yogurt. Just mix it with lemon juice, finely chopped fresh dill, basil herbs, a little olive oil, a pinch of white pepper and 2 cloves of garlic passed through a press. Chill the prepared sauce in the refrigerator, and then serve to the cooked fish.
