How to cook fish in the oven - the best recipes

How to bake fish correctly

Baked fish is much better in dietary terms than fried fish. The fat content and calorie content are 3 times lower, which certainly affects maintaining a beautiful figure and overall health.

There are several baking tips to ensure that the final dish turns out fantastically tasty and healthy.

Adviсe:

1. Use good fat

Before cooking, for example, fish fillet, focus on adding olive or coconut oil.

1. Add spices and herbs

There are several options to add flavor to the finished dish, some combinations include:

• freshly squeezed lime juice, cilantro and black pepper;
• minced garlic, fresh grated ginger, ground turmeric and crushed red pepper;
• freshly squeezed lemon juice, lemon zest, parsley and black pepper;
• fresh dill, minced garlic, black and cayenne pepper.

1. Layering of the dish

When baking, fish can be layered with other delicious and healthy foods such as hummus, spinach, roasted tomatoes, seasoned lentils, sautéed mushrooms, wild rice, sweet potato puree, spaghetti.

1. Let cool a little

In addition, almost any fish can be served cold after it has been cooked:

• add it to a cold salad of vegetables and whole grain pasta, wild rice or quinoa;
• into a classic chilled vegetarian dish like pickled cucumber salad;
• in lettuce salad.

1. Serve as part of a main dish

After simple baking, the fish can be served in a dish:

• soup;
• vegetable stew;
• pasta;
• into corn tortillas with guacamole for a healthy version of fish tacos.

Preparation

Clean the silver carp, remove the entrails, and cut into large pieces. Squeeze lemon juice into the water and soak the fish for about 1 hour. Drain the water and dry the fish a little. Sprinkle with pepper, fish spices and pour in soy sauce for 2-3 hours (turn the fish periodically).

Fry coarsely chopped onion and grated carrots in a frying pan with vegetable oil. Place eggplant mugs on a baking sheet, onions and carrots on top. Add salt.

Next, lay out the marinated pieces of silver carp. Stuff each one with chopped garlic.

Grease generously with a mixture of sour cream and mayonnaise.

Place in an oven preheated to 190 degrees. Bake the fish for 30 minutes. Next, take it out and sprinkle with grated cheese. Return to the oven for 10 minutes.

During baking in the oven, the carp becomes soft, and thanks to the sour cream, it becomes very tender. Vegetable filling makes the dish juicy and flavorful. The top of the carp is sprinkled with unsweetened cracker crumbs, resulting in a tasty crust.

Which fish is better to choose for baking?

When cooking in the oven, you need to choose fish with a thick or medium fillet so that the dish turns out juicy and melts in your mouth.

The best fish for baking:

1. Dorado

It is a sweet and soft white fish. It cooks very quickly, so be careful not to burn it.

1. Tuna

It is definitely one of the best for roasting fish. The fillet part is very meaty.

1. Salmon

A meaty and fatty fish, it's no surprise that salmon is an excellent choice for baking. It goes well with any side dish. Its rich aroma will not leave anyone indifferent.

1. Halibut

White fish that comes out of the oven moist and flaky is another great option. Making a delicious dish with garlic and fresh grated Parmesan is the perfect way to enjoy halibut.

1. Perch

This option will not disappoint. Perch is a thicker fish, better for baking whole. It bakes quickly, within 15-20 minutes.

1. tilapia

Low-fat fish, which is perfect for a diet dinner. But it is worth keeping in mind that its fillet is thinner than cuts of halibut, perch or salmon. Therefore, it will take very little time to prepare it, about 10 minutes.

Under bread and buckwheat

Most often, fish is eaten with a side dish of potatoes, pasta or rice. Not many people know, but it also goes well with buckwheat. Fish prepared according to this recipe will not leave anyone indifferent. It is easy to prepare and the cooking process does not take much time.

Required list of products:

A couple of bags of buckwheat groats;

• 2 kilograms of fish;
• Onion head;
• A pair of chicken eggs;
• A couple of slices of Borodino bread;
• 70 grams of cheese;
• Half a glass of cream;
• To taste salt, ground black pepper and thyme.

Cooking steps:

1. Pour water into a saucepan, bring to a boil and immerse the buckwheat bags in it.
2. Boil the fish until cooked and carefully, using a fork, separate the bones from the meat. Place in a greased pan and season with salt, pepper and thyme.
3. Peel the onion, fry until transparent and place on the fish.
4. Then add a layer of Borodino bread, grated through a grater.
5. The next layer is prepared buckwheat.
6. Mix cream with eggs, salt and pepper. Pour the resulting mass evenly over the surface of the buckwheat.
7. Sprinkle grated cheese on top and bake for half an hour in an oven preheated to 180˚C.

For 100 grams of this dish there is:

• 15.8 g protein;
• 3.8 g fat;
• 2.2 g carbohydrates.

Energy value – 105.9 Kcal.

How to properly bake fish in the oven

Baking is a slow, low-intensity cooking method and takes longer than grilling or roasting. A few important tips to remember for perfectly baked fish:

1. Frozen fish should be allowed to thaw in the refrigerator before using.
2. To bake the fillet, preheat the oven to 200 C°. For non-fillet fish, the temperature should be slightly lower, approximately 175 C°.
3. The fish should always be washed and then dried with a napkin.
4. When baking fillets, you should tuck in all thin edges.
5. Before cooking, you need to coat the carcass with olive oil, homemade tomato or pesto so that it remains juicy.
6. To check readiness, you can pierce the meat with a knife. The fillet should burst and juices will begin to flow out.

You can prepare a surprisingly tasty and healthy lunch from fish fillets. It can be either fresh or frozen. There are a great many recipes, but they are all easy to prepare and do not take much time.

When properly frozen, fish does not lose its taste and nutritional elements.

The most common fish species for filleting are cod, sole, sea bass, flounder and haddock. To prevent the fillet from losing its juiciness, it is necessary to cook it in foil or layer it with other ingredients, such as cheese or onion rings.

When baking, fish fillets should not overlap each other.

At the end of the cooking process, 5 minutes before, pour melted butter over the fish fillets. This will enhance the flavor of the herbs and the herbs used in the marinade.

Preparation:

Preheat the oven to 180°C.
Peel and gut the crucian carp, rinse thoroughly in cold water and dry with paper towels. Coat the crucian carp on all sides with melted butter, salt and pepper. Cut the onion into thin rings. Finely chop the dill.

Place the prepared fish and onions in a patch, cast iron or stewpan. Place, uncovered, in the preheated oven and bake until golden brown, about 15 minutes.

Mix sour cream with milk or cream, add salt. Pour this mixture over the crucian carp and return to the oven. Cook until the gravy thickens, about 20 minutes.

Serve crucian carp sprinkled with chopped dill.

How to bake fish in foil

Fish in foil always turns out surprisingly tender. This method allows you to preserve the juiciness and aroma of the dish, especially when baking with vegetables, herbs and various spices. You can cook a fish carcass either in portions or as a whole fish carcass in foil.

Whole baked fish takes a little longer to cook, about 50 minutes.

When preparing river fish, it is worth spending a little more time on heat treatment, since it often contains parasite eggs that die at high temperatures.

The process of baking in the oven is quite simple. You can only use spices for the marinade: oregano, herbs de Provence, a mixture of allspice. Or bake with a side dish: tomatoes, potatoes, onions and bell peppers. These products can be stuffed into fish and baked whole with the addition of a piece of butter for juiciness.

For better baking, the foil is folded in two layers so that the juice does not leak out when cooking. Low-fat fish varieties are greased with olive oil or butter, fatty fish are marinated with lemon juice.

The required baking time is 30-40 minutes at a temperature of 180 degrees. At the end, you can open the foil, pour oil over the fish and bake for another 10 minutes until golden brown.

Secrets of cooking river fish

You can bake all types of fish, either whole, in pieces or as fillets. For successful cooking you need to know the subtleties of the process:

• To fry the small bones into the pulp, you need to make deep longitudinal cuts on the carcasses before frying.
• Baking the fish in foil or a sleeve on a vegetable bed will help preserve the juiciness and softness of the fish. For lean varieties, put a slice of butter or a little sour cream in the sleeve.
• River fish perfectly accepts spices such as coriander, grated ginger, lemon, thyme, crushed black pepper, garlic and any other spices. Greens will also help give the fish freshness.
• Freshness can be determined by pink gills, bulging eyes, smooth and shiny scales and bones that fit tightly to the meat.
• Defrosting should be done slowly in the refrigerator, without hot water.
• Rubbing the meat with lemon juice or salted vegetable oil will help rid the flesh of the smell of mud.

The proposed recipes with photos allow you to quickly prepare hearty and original dishes from healthy river fish. A step-by-step description of the process with photographs makes cooking easier and allows you to diversify your daily menu.

How long to bake fish

In order not to spoil the taste of the dish, it is necessary to follow the correct technology, temperature and baking conditions. This is influenced by the size of the fish and the cooking method: open, sleeve or foil.

For fish, the optimal temperature is 180-200 C°.

Up your sleeve

For medium-sized sea fish, cooked whole, it will take about 40 minutes at 180 C°. Salmon fillet weighing about 200 grams in a sleeve is baked for 15-20 minutes at 200 C°. Representatives of river fish, such as pike and pike perch, are cooked in steaks in a sleeve at a temperature of 180 C° for 1 hour.

In foil

The cooking time is always affected by the size of the carcass. For medium size, it will take 30 minutes at a standard temperature of 180 C°. But if it is large, then the time increases to 1-1.5 hours. It is advisable to make cuts along the entire length if the whole fish is baked. Small steaks wrapped in foil will be ready in 20 minutes.

Fish fillet

Baking time for fillets takes from 15 to 25 minutes. The thickness is calculated, as a rule, it will take 10 minutes for a fillet 2.5 cm thick. Medium-sized halibut fillet, weighing about 0.8 kg, is baked for 35 minutes at a temperature of 180 C°.

Bream in foil

Another great way to cook river fish. It differs from the method used for sea bream in that it is not necessary to pre-fry the same bream. It’s worth making a fry of onions and carrots, and in butter. Place the roast on a spread out sheet of foil, on top of it are fish carcasses, prepared accordingly, and on top - the second half of the roast and tomato slices. The foil is folded tightly, the bream is placed in the oven for three quarters of an hour. It is not recommended to raise the temperature above 180.

The best baked fish recipes

A selection of the most delicious, but at the same time simple and healthy fish dishes cooked in the oven:

Fish fillet with potato chips

Ingredients:

• 800 gr. sweet potatoes,
• 2 tbsp. spoons of olive oil,
• 50 gr. breadcrumbs,
• 1 lemon,
• bunch of parsley,
• 800 gr. fish fillet,
• 200 gr. cherry tomatoes.

Cooking method:

Preheat the oven to 200C°. Cut the potatoes into equal slices of small thickness and dry on kitchen paper. Then place in a single layer on a large baking sheet. Drizzle with olive oil and salt. Cook for 40 minutes. To ensure an even golden crust, turn several times.

Mix the breadcrumbs with the lemon zest and parsley, then season well with salt and pepper. Coat the fillet with marinade and place on potato chips along with the tomatoes. Bake for another 10 minutes.

Baked fish with parmesan

Ingredients:

• 50 ml. high fat milk,
• 1 tsp. salt,
• 1 kg. fresh or frozen fillet,
• butter,
• breadcrumbs 2 tbsp. l.,
• 150 gr. grated Parmesan cheese,
• 1/2 tsp. paprika.

Cooking method:

Preheat the oven to 190 C°. Grease the baking dish with oil. Mix milk and salt in a shallow bowl. Separately combine bread crumbs, paprika and cheese. Bread the fillet first in the milk mixture, then in the cheese mixture. Place in a baking dish. Drizzle with butter for juiciness. Bake for about 30 minutes.

Fish in the oven with vegetables

Ingredients:

• 1 carrot,
• 1 potato,
• 1 onion,
• 1 bell pepper,
• olive oil,
• 1 red snapper, whole or other firm textured fish 800 g.
• 3 cloves of garlic,
• fresh dill,
• 1 tbsp. l. oyster sauce,
• 1 slice of bacon
• salt and pepper to taste.

Cooking method:

Preheat the oven to 190 C°. Grease a baking sheet generously with olive oil.

Prepare the vegetables: cut into uniform pieces approximately 1.5 cm thick, then place on the prepared sheet in a single layer and brush thoroughly with oil. Season the carcass with salt and pepper. Place garlic and dill in the belly. Using a sharp knife, make 3-4 deep cuts on each side of the fish to ensure even baking. Then top with oyster sauce.

Place the fish in the center of the baking sheet and add the chopped bacon. Cook for about 40 minutes, turning the carcass once.

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Oven baked fish - the best recipes. How to properly cook fish in the oven

Oven-baked fish - general principles Fish dishes are widely used in dietary and therapeutic nutrition; they are valued for their high nutritional value, lower calorie content compared to many types of meat, the presence of essential fatty acids, the content of a huge amount of vitamins, especially group B, and microelements . In addition, fish is easily digestible, has a very good taste and has a beneficial effect on the nervous system, thanks to the B complex of vitamins. Baked fish in the oven is not only a healthy food dish, but also extremely tasty. In addition, the fish cooks quite quickly, which saves time - this is another advantage of the product. In terms of protein and nutrient content, sea and river inhabitants can easily compete with the best varieties of meat. For example, pike perch is superior in nutritional value to chicken, and carp is superior to beef. The process of baking fish in the oven is as follows: the fish or its components are placed in a dish greased with a small amount of fat and placed in an oven preheated to 230-280 degrees. Especially tasty in the baked version are such types of fish as dentex, crucian carp, carp, cod, notothenia, halibut, grenadier, bluefish, merrow, sardine, sole, butterfish (butterfish), sea bass, mackerel. You can bake the product with vegetables, especially potatoes, rice, cheese, milk, mushrooms, in foil using seasonings, mayonnaise, sour cream, flour, etc. It is not recommended to bake sea fish in breadcrumbs; it is better to use wheat flour in combination with potato flour in a 4:1 ratio for this purpose.

Fish in the oven - preparing dishes To make a fish dish nutritious and tasty, first of all, you must follow a number of culinary rules. The quality of the resulting dish directly depends on the correct choice of dishes and kitchen equipment. It should be remembered that you can bake fish in the oven only in clay, black cast iron or enamel dishes. It is not recommended to use other metal or aluminum frying pans, since during the baking process they will give the fish a gray color, significantly worsen the taste of the dish and contribute to the destruction of many useful substances in it. It is preferable to choose a small baking tray.

Fish in the oven - food preparation If you buy chilled whole, uncut fish in the store, pay attention to some points. Firstly, the fish must be fresh: with smooth shiny scales, evenly covered with mucus, the abdomen should not be swollen, the eyes of fresh fish are transparent, shiny and elastic. Secondly, you need to smell the product before purchasing: the smell should not be sour and there should not be any foreign shades other than fishy in it. So, you bought the fish. When you come home, clean it of scales (if any) from tail to head, rinse and gut. The insides should be removed carefully. When removing the gallbladder, be careful not to damage it. If it does burst, it’s okay. It is enough to thoroughly rinse the fish in cold, always running water, and all the bitterness will come out. Whether to cut off the tail, head, fins or not is everyone’s personal choice. Next, rinse the fish, especially from the inside, coat it with salt and follow the specific recipe. By the way, you can bake either whole fish or cut into pieces, in which case the time for preparing the dish is significantly reduced.

Recipe 1: Fish baked in foil in the oven Foil is an excellent invention of mankind - it protects food raw materials, like dishes, but has no negative sides. Foil does not oxidize, it is compact, lightweight, retains nutrients in the product, and provides an unsurpassed aroma to the fish dish without any additional intervention. For this recipe, it would be advisable to use pink salmon meat. Ingredients:

one pink salmon, one lemon, a large onion, one carrot, 50 gr. drain butter, any herbs of your choice for decoration. Method of preparation : 1. Clean and rinse the fish. Cut the onion into half rings. Grate the peeled carrots on a grater (preferably a coarse one). Cut the lemon, like the onion, into half-ring-shaped slices. 2. Next, add salt and pepper to the onions and carrots and fry them in vegetable oil. First the onion is fried, then the carrots are added. 3. The fish should also be coated with salt and pepper outside and inside, filled with fried vegetables, add 2-3 slices of lemon and chopped butter. 4. If there are any vegetables left, they need to be placed on a prepared sheet of foil, and the stuffed fish and a couple of lemon slices (on top of the fish) should be placed on top. Wrap the future dish well in foil, sealing the edges well (if one sheet is not enough, take another), place on a baking sheet and bake for an hour at 180 degrees. Carefully remove the finished fish from the foil, place it in a large oblong dish and garnish with herbs. The food can be cut into portions and served.

Recipe 2: Fish and potatoes in the oven For this recipe we take fish fillet, which we bake with potatoes in a delicate milk sauce. A tasty and very healthy dish is perfect for a family dinner. According to the principle of the recipe, potatoes can be replaced with other vegetables (for example, cauliflower) or fish can be baked separately. Ingredients:

medium-fat fish fillet - 800 gr., 10 medium potatoes, 2 onions, ten percent fat sour cream - 250 gr., 300 ml milk, grated cheese - 100 gr., 2 tbsp. l. premium flour, ketchup, salt, pepper as desired and to taste. Method of preparation: 1. Boil the potatoes, but they should remain slightly undercooked, cool. Grate the onion on a medium grater and lightly fry it. oil, then add flour to the pan with the onions, mix everything, keep on the stove for a couple more minutes. 2. Then add sour cream and ketchup to the onion with flour (2 tablespoons of ketchup is enough) and simmer, stirring, for another 2 minutes. Next, pour in the milk, stir and boil again for a couple of minutes. Salt and pepper the resulting sauce. 3. Cut the potatoes into plastic pieces, grease a baking sheet with oil, line the bottom with potatoes, and place pieces of fish on top. Pour the prepared sauce over the potatoes and fish and place in a preheated oven (up to 220 degrees). Bake for 40 minutes. without cover. Ten minutes before cooking, sprinkle the dish with grated cheese. The finished fish will be covered on top with a beautiful, appetizing crust, and inside it will be soaked in milk sauce. Bon appetit!

Recipe 3: Fish with vegetables in the oven Fish is a very healthy product, vegetables are also valuable. They ideally complement and enhance each other's beneficial properties. Ingredients:

sea ​​fish – 2 pcs., white cabbage – 1, 2 carrots, 2 onions, bell pepper – 1 pc., tomato (tomato paste), mushrooms, spices of your choice (for fish), mayonnaise, half a lemon, processed cheese – 2, greens. Method of preparation: 1. Shred cabbage, carrots, onions and peppers; put everything in a frying pan. When the cabbage is soft, add the twisted tomato or paste. 2. Cut the fish into pieces, salt them, coat them with mayonnaise and spices. 3. Grease a baking sheet, lay out a layer of half the roast, then the fish, sprinkle it with lemon juice, and place the remaining roast on top. We make a mesh of mayonnaise and put it in the oven until ready. 15 minutes before cooking, sprinkle the future dish with grated cheese.

Fish in the oven - useful tips To prevent the dishes from becoming “clogged” with a fishy smell during baking, cover the baking sheet with a sheet of foil; you can also grease it with vinegar or lemon juice before starting cooking, and then simply rinse it in water. To remove odor from your hands, rub them with lemon peel or coffee grounds. Fish in the oven is usually baked in a baking tray or frying pan. The dish must be completely filled with the side dish and fish, otherwise the moisture will quickly evaporate during baking and the product will turn out dry. Fish is a perishable product that must be stored correctly, separately from other ingredients. Improper storage will significantly affect the quality of future fish dishes. And the last piece of advice: it is best to bake fish immediately before a meal and serve it immediately. Cooled baked fish in the oven loses its unique taste over time.

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