BAKED WHITE FISH AND VEGETABLES
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
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 COD AND VEGGIES
"This tastes great whether prepared in the oven or on the grill," Monica Woods assures from Springfield, Missouri.
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 2 servings.
Number Of Ingredients 12
Steps:
- In a large skillet, saute the onion in oil until tender. Add the red pepper, mushrooms, garlic, allspice, salt and pepper; cook and stir over medium heat for 5 minutes. Remove from the heat. Stir in the olives, 1 tablespoon lemon juice and 2 teaspoons parsley. Spoon onto the center of a large piece of heavy-duty foil (about 18 in. x 12 in.). , Place cod over vegetables; sprinkle with remaining lemon juice and parsley. Fold foil over and fold in the edges twice, forming a pouch. Place on a baking sheet. Bake at 350° for 15-20 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape.
Nutrition Facts : Calories 232 calories, Fat 9g fat (1g saturated fat), Cholesterol 65mg cholesterol, Sodium 243mg sodium, Carbohydrate 10g carbohydrate (4g sugars, Fiber 2g fiber), Protein 29g protein. Diabetic Exchanges
OVEN BAKED COD WITH ROASTED VEGETABLES
This healthy meal is too easy to make -- just chop the veggies and throw it in the oven and 25 minutes later you have a colourful dish that's tasty too.
Provided by Sackville
Categories Onions
Time 35m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Preheat the oven to 200 C.
- Place the garlic and vegetables in a large shallow roasting pan, drizzle with the olive oil and season with salt and pepper.
- Place the cod fillet on top of the vegetables and bake for 20-25 minutes, or until the cod is golden and the vegetables are crisp.
- Serve the cod with the roasted vegetables, sprinkled with torn parsley.
- You may also enjoy a bit of mayonnaise on the side.
BAKED FISH WITH FROZEN VEGETABLES
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
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
HERBED FISH AND VEGETABLES BARBECUED OR OVEN BAKED
It's barbecue time but you can bake this dish in the oven too. Easy to put together and easy clean up too. Adjust the seasonings to taste. Double or triple the recipe for more servings. It's a great recipe to use up leftover cooked veggies too. Add thickly sliced cooked potatoes (or drained canned potatoes), and leftover cooked veggies such as green beans, peas, carrots, cauliflower and broccoli for a meal-in-one. Add one ice cube to each packet if using leftover vegetables to prevent drying. Add more green onion or use sweet onion if you like. Also good with side dishes of oven roasted potatoes and cole slaw. I usually serve the dish with wedges of lemon for those who really like the extra lemon taste. Haddock is my favorite fish to use in this recipe. The original recipe is from a Reynold's Heavy Duty Wrap recipe card.
Provided by foodtvfan
Categories One Dish Meal
Time 25m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Cut two sheets of heavy-duty foil paper 12" x 18".
- Preheat oven to 450 degrees Fahrenheit or preheat barbecue grill to medium-high.
- Spray each piece of foil paper with nonstick spray or lightly oil.
- Center one fish fillet on each sheet of foil paper.
- Divide green onions and top each fillet.
- Divide frozen veggies, or precooked leftover veggies, and place around fillet. Add one ice cube to each packet if using leftover cooked veggies to prevent drying.
- Sprinkle both packets of fillets and veggies with seasonings to taste.
- Top each packet with bits of butter.
- Bring up the foil paper sides. Double fold the top and ends to seal the packets, leaving room for heat circulation inside.
- Bake packets for 18 to 20 minutes on a cookie sheet in the preheated oven. Or, grill 10 to 12 minutes in a covered grill.
- Drizzle with lemon juice or serve lemon wedges on the side.
Nutrition Facts : Calories 213.4, Fat 7.3, SaturatedFat 3.9, Cholesterol 80.4, Sodium 755.9, Carbohydrate 11.8, Fiber 7.2, Sugar 3.2, Protein 28.2
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