Baked White fish With Vegetables

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This super healthy baked white fish with vegetables is an easy recipe for a weeknight dinner. It will take you less than 30 minutes to cook this nutritious meal for your entire family.

Lately, I’ve been way more aware of the need of keeping the majority of my foods in the healthy spectrum. I try to follow the 80/20 rule: 80% healthy and 20% junk food and sweets. This way I assure that I’m taking care of my future health but at the same time I can enjoy yummy thing such a petit gateau or a couple of tequeños in my weekends.

But to achieve this goal, not every healthy meal must be complicated and contain weird ingredients. Sometimes a couple of veggies and a good fish ( that has a good amount of omega-3) can be the solution for a fullfing meal.

I’ve made this recipe over and over for those days when I don’t want to spend any extra time in the kitchen. And of course, I don’t want to fall into the pizza delivery temptation.

Leek , carrot and onion

What type of fish should you use?

You can make this recipe with fresh white fish —you can choose the type, I will use grouper — or even with frozen fish. If you use frozen fish you may lose some flavor. Also, make sure that the fish is completely thawed before starting.

Fish and seafood should thaw in the fridge or in cold water. Please, don’t let it at room temperature over the sink. The delicate meat can easily spoil if there is a sudden change of temperature.

How long to bake white fish?

This will depend on the size of your white fish fillets.

The fillets I use are about 150 gr (5 oz) and I bake them for 20 minutes at 180ºC (350ºF) . You want tender and juicy, not dry and rubbery.

I hope you like this healthy recipe that will give you the boost of energy that we need once in a while.

I’ll see you in the next recipe. Remember that you can follow me on Facebook, Pinterest, and Instagram.

Baked White Fish
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
This super healthy whitefish with vegetables is an easy recipe for a weeknight dinner. It will take you less than 30 minutes to cook this nutritious meal for your entire family.
Course: Main Course
Cuisine: Portuguese
Keyword: baked whitefish
Servings: 4 people
Ingredients
  • 1 carrot
  • ½ cup thinly chopped leek
  • 1 small onion
  • 1 garlic clove minced
  • 2-3 white fish fillets
  • 2 tbsp olive oil
  • Salt and Pepper
Instructions
  1. Preheat the oven to 180 ºC (350º F)
  2. In an oven tray place the fish fillets and add salt and pepper to taste.
  3. Cut the carrot into small pieces. Do the same with the onion. In a bowl mix the carrot. the leek, the onion, the garlic and the olive oil. Mix until the oil is well spread.
  4. Cover the fish with the vegetables and bake for 20 minutes until the meat is fork tender.

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