In the salmon family, pink salmon is one of the most "democratic" fish. At a relatively low cost, it has a number of noticeable advantages. She has dense and at the same time juicy meat, which makes cooking easier, it contains a lot of Omega-3 polyunsaturated fatty acids, vitamins and microelements that are very useful for the body. Plus, it's just delicious!
A little ode to the benefits of pink salmon
This fish is low-calorie: only about 150 kcal per 100 g. It is rich in protein and "youthful acids" Omega-3, which have a beneficial effect on the quality of immunity, and on the condition of the skin, hair, it has been experimentally proven that they slow down aging somewhat.
Vitamin PP, indispensable for the optimal functioning of the nervous system, is quite rare; pink salmon is one of the few foods where it is found in abundance. A whole complex of trace elements - potassium and sodium, fluorine and zinc - help the harmonious development of bone tissue, stabilize the function of the gastrointestinal tract.
Pink salmon with vegetables in the oven
Ingredients:
- 1, 3 kg of pink salmon;
- 3 heads of onions;
- 2 pcs. tomatoes;
- 1 PC. sweet pepper;
- 50 g butter;
- 200 g of cheese;
- ½ lemon;
- 60 g of mayonnaise;
- 1 pack of green beans;
- 3 tbsp. l. vegetable oil;
- salt, ground pepper (black) - to taste.
First you need to marinate the fish. Thoroughly peel and rinse the pink salmon, the head and tail go to waste. Make two longitudinal cuts from the inside, along both sides of the ridge (without damaging the skin on the back), carefully remove the spine. Spread the resulting carcass with a book and evenly salt and pepper its "pages", and then also sprinkle the entire area with the juice of half a lemon. Set aside the carcass in such an expanded form: let it marinate, and it's time for you to start preparing the vegetables.
Wash the vegetables, cut the tomatoes into slices, and cut the onions into half rings. Saute the onions in vegetable oil over medium heat, slightly salted. Grease a baking sheet with vegetable oil, place the fish on it, smooth it with a slightly softened piece of butter. Put onions on it, and then tomatoes, even higher will be a layer of mayonnaise and a sprinkle of pepper. And around this puff will still fit medium-sized potatoes, cut in half and lightly salted.
Now the baking sheet is sent to the oven, heated to 200 ° C, baking will take 45 minutes. In the meantime, you need to grate the cheese, after 30 minutes of baking, get out the baking sheet and sprinkle the fish with the cheese mass. Bring to readiness.
Boil the green beans. Armed with two shoulder blades, transfer the fish and vegetables to a spacious dish, add beans to it.
If guests arrive or are just late with dinner and you need to speed up the process, you can bake the fish in foil, it will take only 15 minutes. In this case, it is better to boil the potatoes separately.
