Fish baked in foil is one of the most healthy dishes. Not only does it contain a lot of minerals, vitamins and unsaturated fatty acids necessary for the body, but also a similar method of preparation allows you to save all these substances. In addition, the use of foil does not imply a large amount of oil, which means that the fish will turn out not only aromatic and tasty, but also dietary.
Pick your recipe
You will need
- - fish;
- - lemon;
- - olive oil;
- - salt, black pepper, other spices;
- - rosemary, thyme, lemon balm;
- - yogurt or yogurt;
- - onions, tomatoes and carrots;
- - dry white wine;
- - rice;
- - dill.
Instruction manual
1
To get a tasty and healthy dish in the end, give preference to fresh fish or chilled. When buying a whole carcass, pay attention to the smell, the color of the gills, which should be bright burgundy, as well as the transparency of the eyes. The skin of fresh fish should be covered with a little transparent mucus. Well, the color of the meat on the steaks is uniform without any stains and a lot of blood. Remember that storing fish in the refrigerator, if it is not frozen, is not worth it for a long time - such a product spoils quickly, and even more so you can’t wash it before, but it’s necessary to gut the carcass.
2
In the process of cooking, correctly select spices for the fish. Black or white ground pepper, allspice, thyme, rosemary, fennel, lemon balm, basil and saffron are best combined with it - these spices are suitable for baking fish. Various vegetables can also be added to the foil: onions, carrots, tomatoes, asparagus, potatoes, cauliflower and savoy cabbage, sweet and hot peppers.
3
As a marinade, use lemon juice and spices - the most suitable option. You can also withstand fish in white dry form, soy sauce, unsweetened yogurt, sour cream or simply in spices and salt, aromatic herbs. You don’t need to pickle for a long time - the fish meat is so tender that it’s enough to stand for 15 minutes.
4
The easiest way to cook fish is to bake it whole in foil along with vegetables. For this recipe, crucian carp, zander, carp, dorada or sea bass, hake are suitable. Just choose a not too large carcass so that it can be easily wrapped in foil. Gut the fish, be sure to remove the gills, if necessary, cut off the head and tail, remove the fins and wash it thoroughly under running water. Rub the carcass with a napkin and dry with salt, black pepper, pour 1 lemon over the juice and let it marinate while preparing the vegetables.
5
Peel the onion and cut into rings. Take two bowls. Pour boiling water into one, and cold water into the other. On tomatoes, make an incision in the form of a cross and dip them first into a bowl of hot water, then from cold. The peel is immediately easy to clean. Cut peeled tomatoes into circles. Take the foil, place on a baking sheet and grease with vegetable oil. Put some onion and lemon on the bottom. Lay the fish on top, then lay out a layer of chopped greens, tomatoes, onions and lemon. Sprinkle with olive oil on top. Wrap the foil tightly by wrapping the fish several times. Put in the oven, preheated to 180 ° C, and bake for half an hour. 5-10 minutes before cooking, the foil can be cut from above, so that the vegetables are browned. Serve the whole fish on a platter directly in the foil. Boiled rice is suitable for garnish.
6
It is better to cook salmon, salmon and any other red fish in the oven with steaks, each wrapping in a separate sheet of foil. Clean them from the scales, but do not remove the skin. Wash and dry each piece on a napkin. Sprinkle with salt and black pepper, marinate in lemon juice with a little olive oil and your favorite spices. As marinade, you can also use 3-4 tbsp. tablespoons of dry white wine for each steak, but keep the fish in it for no more than 10 minutes. Then put the pieces in foil, put a circle of lemon on top, carefully wrap and bake in your own juice for about 20 minutes at a temperature of 200 ° C.
7
Dorado and sea bass are good in yogurt sauce. For this preparation, mix 3 tbsp. tablespoons of unsweetened yogurt, 1 teaspoon of tomato paste, 1 crushed clove of garlic, 1 teaspoon of grated ginger, a pinch of paprika, red pepper, salt and cardamom. Coat the pre-prepared fish with this marinade, wrap in foil, and bake in the oven preheated to 200 ° C for 30-40 minutes, depending on the size of the dorado. Serve with a salad of fresh herbs and vegetables, as well as slices of lemon. By the way, if you put the fish in the yogurt marinade on asparagus branches, you will end up with a gentle and healthy side dish.
8
In order not to worry about the side dish, bake the stuffed fish in the foil. To do this, boil the rice before half cooked in salted water. It is best to use wild, as it does not turn into porridge during the baking process, and it just contains a lot of vitamins and nutrients. In a small amount of olive or butter, add chopped bell peppers and carrots into small cubes, then mix them with rice. Clean, wash and dry the fish, grate the inside and outside with salt, start with rice with vegetables and chop the edges of the abdomen with a toothpick. Transfer stuffed fish to a sheet of foil, pepper, squeeze the juice of half a lemon onto it, pour 1 teaspoon of olive oil in it, wrap the foil and cook in the oven for about half an hour.
9
Serve the fish baked in foil to the table with stewed, baked or fresh vegetables, plenty of greens. Baked or boiled potatoes, air mashed potatoes, rice are suitable for garnish. And to make the dish even more delicious and refined, prepare a white sauce based on yogurt or yogurt. Just mix it with lemon juice, finely chopped fresh dill, basil greens, a little olive oil, a pinch of white pepper and 2 cloves of garlic passed through a press. Chill the finished sauce in the refrigerator, and then serve with the finished fish.
Useful advice
If you don’t have lemon juice or wine at hand, and you want to add acidity to the fish, you can use ordinary sour cream or kefir. Just mix them with herbs and spices, and then coat the slices or the whole carcass with this sauce. Wrap in foil and leave for 20 minutes to soak the fish. And then cook.
Related article
Steamed fish with herbs