Oven Baked Fish and Vegetables

9 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 40 min
370 calories/serving

Ingredients

2 tbsp olive oil 30 mL
1 carrots, cut into 1,5 cm pieces 100 g
1 potatoes, cut into 1,5 cm pieces 200 g
1 onions, cut into 1,5 cm pieces 200 g
1 turnips, cut into 1,5 cm pieces 170 g
1 red snappers, whole, or other firm-textured fish 750 g
3 cloves garlic
1/3 cup fresh dill 10 g
1 tbsp oyster sauce 20 g
2 tsp gingerroot, grated 9 g
1 slice bacon, chopped [optional] 20 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

Keep the plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 190°C /375°F. Generously oil a baking sheet.
  2. Prepare the vegetables: Cut into uniform pieces approximately 1,5 cm thick, then lay out the pieces on the prepared sheet in one layer and coat thoroughly with the oil. Keep the centre of the baking sheet free for the fish.
  3. Season the inside of each fish with salt and pepper. Put one crushed garlic clove into the fish and stuff the fish with the dill. Using a sharp knife, make 3-4 deep slashes into each side of the fish for more uniform baking, then brush the outside surfaces with oyster sauce.
  4. Place the fish in the centre of the baking sheet, add the remaining garlic cloves unpeeled, grated ginger, and coarsely chopped bacon (optional). Season with salt and pepper.
  5. Cook in the middle of the oven about 40 min, turning upside down once, until the fish is cooked. Check with a fork to see if the fish is cooked through.
  6. Remove the skin and the bones of the fish, separate the flesh into portions. Place them on the warmed plates with the vegetables, sprinkle with the cooking juice and serve.

Nutrition Facts Table

per 1 serving (400 g)

Amount

% Daily Value

Calories

370

Fat

12 g

18 %

Saturated 1.7 g
+ Trans 0 g

9 %

Cholesterol

40 mg

Sodium

420 mg

17 %

Carbohydrate

37 g

12 %

Fibre

6 g

22 %

Sugars

9 g

Net Carbs

31 g

Protein

29 g

Vitamin A

60 %

Vitamin C

60 %

Calcium

11 %

Iron

14 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin C, Vitamin D
Good source of  :
Fibre, Pantothenic Acid, Vitamin B1, Vitamin E, Vitamin K
Source of  :
Calcium, Copper, Iron, Vitamin B2, Zinc
Low  :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 3 ½
Meat and Alternatives 3
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

9 Reviews (8 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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january 11, 2011 | I would make this recipe again

Amazing! We found pre-filleted snapper and just layered it instead of having the whole fish.

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