Fish is a very necessary product for human health. Regular consumption of fish helps to improve the functioning of the nervous system, strengthen memory, maintain visual acuity and correct metabolism. It is especially important to give fish to children, because the growing body is in great need of vitamins and Omega-3 amino acids. And if the fish is baked in the oven with vegetables, then you can get the maximum benefit from the dish.
It is necessary
- - small sea fish - 2 pcs. or large fish - 1 pc.;
- - white cabbage - 800 g;
- - carrots - 1 pc.;
- - onions - 2 pcs.;
- - bell pepper - 1 pc.;
- - tomatoes - 2 pcs. or tomato paste - 1 tbsp. l.;
- - large lemon - 1 pc.;
- - mayonnaise;
- - hard cheese - 200 g (optional);
- - fresh herbs (dill and / or parsley) - 1 bunch;
- - a mixture of peppers;
- - salt;
- - sunflower oil;
- - baking dish.
Instructions
Step 1
Peel the onions and carrots, remove the stalk and seeds from the bell pepper. Cut the onion into half rings, carrots into strips, chop the peppers into small pieces, chop the cabbage into strips. Divide the tomatoes into small cubes.
Step 2
Take a frying pan and pour in the sunflower oil. When it's hot, add the chopped onion and sauté until golden brown. Add carrots, peppers and shredded cabbage. Mix everything and fry until the cabbage is soft. Then add the tomatoes or tomato paste, salt to taste and fry for another 2-3 minutes.
Step 3
Peel both fish, rinse under running water and cut into large portions. Alternatively, if you have one large fish, you can make several deep cuts in it along the length. Wipe the fish with the pepper mixture, salt and brush with mayonnaise.
Step 4
Turn on the oven and set the temperature to 180 degrees. Grease a baking dish with sunflower oil and put half of the roast on it. Place the fish next and pour over the juice of half a lemon. Cut the other half of the lemon into thin rings and place on top or insert into the cuts. Place the second portion of the grill on top of the fish and distribute it evenly.
Step 5
Make a mesh of mayonnaise and send the mold to the preheated oven for 30-40 minutes until tender. Take out the baking dish 10 minutes before the end and sprinkle with coarse cheese (optional).
Step 6
Put the prepared fish with vegetables on a large dish or arrange in portions on plates and serve, garnished with chopped fresh herbs.
