Baked Fish With Frozen Vegetables Food

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BAKED WHITE FISH AND VEGETABLES



Baked White Fish and Vegetables image

The juiciest, most tender baked white fish with vegetables, using just about any firm white fish that you'd like - cod, tilapia, haddock, bass, catfish, grouper, etc. The fish is baked in between layers of onion, carrots, celery, peppers, tomatoes and fresh herbs.

Provided by Olga's Flavor Factory

Categories     Main Course

Time 1h40m

Yield 6

Number Of Ingredients 11

2 1/2 lbs of firm white fish (tilapia, swai, cod, etc)
2 - 3 Tablespoons oil (grape seed (avocado, olive, sunflower, etor butter)
2 large onions (sliced)
3-4 carrots (grated)
2-3 celery stalks (sliced)
4 to matoes (seeded and grated or chopped)
1 large bell pepper (julienned)
3-5 garlic cloves (minced)
salt (ground black pepper)
1-2 Tablespoon mayonnaise (sour cream or yogurt, optional)
1/2 - 1 Tablespoon fresh parsley (dill, basil, minced)

Steps:

  • Cut the fish into smaller pieces and blot it dry with a paper towel to get rid of excess moisture.
  • Heat about 1/2 - 1 Tablespoon of oil in a nonstick skillet over high heat, season the fish on both sides with salt, ground black pepper and any combination of your favorite seasonings.
  • Cook the fish for about 2-3 minutes per side. It should still be partly raw in the center. Cook the fish in batches until it's all partly cooked. Transfer the fish to a plate while you prepare the vegetables.
  • Preheat the oven to 350 degrees Fahrenheit.
  • Prep all the veggies. Peel and halve the onions, and then thinly slice them. Peel the garlic and then mince them or use a garlic press. Peel and grate the carrots, thinly slice the celery and julienne the bell pepper. Remove the seeds from the tomatoes and grate the tomatoes on a box grater. Instead of grating the tomatoes, you can put them through the food processor or blender, or even chop the tomatoes.If you don't have fresh tomatoes, you can use canned diced tomatoes, tomato puree, or tomato sauce.
  • Heat another Tablespoon of butter or oil on medium high heat and add the onions, carrots and celery to the skillet. Season with salt and ground black pepper. Cook for 5-7 minutes, until the vegetables soften.
  • Add the bell pepper, tomatoes and garlic. Season with salt and pepper as well and more dry herbs and seasoning that you like. Cook for another 8-10 minutes. Add the fresh herbs once the vegetables are off the stove.
  • Spread half of the vegetables on the bottom of the baking dish that you will be using. Place a layer of fish over the vegetables. Spread the remaining vegetables over the fish.
  • Spread a thin layer of mayonnaise, sour cream or yogurt over the vegetables. This step is completely optional.
  • Cover the baking dish with a lid or aluminum foil and bake in the preheated oven for about 30-40 minutes. We are basically heating it all up evenly all the way through to the center, and then only waiting for the fish to cook through, which doesn't take long at all. The vegetables are already cooked.

BAKED FISH WITH FROZEN VEGETABLES



Baked Fish with Frozen Vegetables image

Quick, simple, and delicious baked fish dish with vegetables. Great for any fish and could be made with things you normally have in your pantry. Serve with wild rice.

Provided by newcook

Categories     Main Dish Recipes     Seafood Main Dish Recipes     Cod

Time 45m

Yield 4

Number Of Ingredients 9

1 tablespoon olive oil
3 cups frozen California-blend vegetables (broccoli, carrot, cauliflower)
½ cup water
1 stalk celery, chopped
½ medium onion, diced
1 clove garlic, minced
1 pinch paprika, or to taste
salt and ground black pepper to taste
1 pound cod fillets

Steps:

  • Preheat the oven to 400 degrees F (200 degrees C). Lightly grease a 2-quart baking dish with olive oil.
  • Combine mixed vegetables, water, celery, onion, and garlic in the bottom of the prepared baking dish. Season with paprika, salt, and pepper.
  • Lightly season cod fillets and layer on top of vegetables.
  • Place in the preheated oven and immediately reduce the heat to 350 degrees F (175 degrees C). Bake until fish flakes easily with a fork, about 30 minutes.

Nutrition Facts : Calories 209.9 calories, Carbohydrate 18.4 g, Cholesterol 41.6 mg, Fat 4.8 g, Fiber 5.4 g, Protein 24.7 g, SaturatedFat 0.7 g, Sodium 147.7 mg, Sugar 0.8 g

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