Microwaved fish combined with vegetables is a truly light and dietary meal. In addition, the process of cooking food in the microwave takes much less time than, for example, in the oven.
It is necessary
-
- 350 grams of fish;
- salt;
- pepper;
- seasoning for fish;
- 5 tablespoons olive oil
- 2 medium carrots;
- 1 head of onion;
- 50 grams of parsley;
- 50 grams of celery;
- 20 grams of tomato paste;
- 60 milliliters of water;
- Bay leaf.
Instructions
Step 1
Please note that all ingredients in the recipe are for two servings only. You should start preparing the dish by cutting the fish. Take 350 grams of medium-fat fish. Tilapia, sea bass, pike perch, or bream are best, as these fish are low in bones and work well with vegetables. Scale the fish, separate the head from the carcass, cut off the fins and remove the gills. Gut the abdomen and rinse under cold running water. Cut the fish into portions no more than 4 cm thick. Season with salt, pepper, and sprinkle with your favorite fish seasoning.
Step 2
Prepare a microwave-safe dish and add 2 tablespoons of olive oil to it. Peel 2 medium carrots and grate them on a coarse grater, put in a prepared dish. Peel one large onion and cut into half rings, add to the carrots. Chop 50 grams of parsley and the same amount of celery, then add to the vegetables. Stir all the ingredients and place the vegetables in the microwave. Cook vegetables for three minutes at full power. Remove the dishes from the microwave.
Step 3
Pour 3 tablespoons olive oil into a separate glass pan suitable for microwave cooking and place a layer of fish on the bottom, then a layer of vegetables. Continue to alternate foods until you run out. In a separate glass, mix 20 grams of tomato paste with a pinch of salt and pour over 60 milliliters of water. Pour the resulting sauce over the fish and vegetables, add a few bay leaves and cover the pan with a glass lid. Microwave for 12 minutes at medium power. Serve the dish to the table, garnish it with parsley sprigs.
