Baked Whole Fish Recipe
Baked whole fish is a healthy and simple recipe that is a great choice for anyone who wants to eat better without sacrificing flavor!
With the new year approaching I’m sure all of us have “getting into shape” on our list of resolutions. This usually means eating much healthier and cutting out all the yummy treats. But, I don’t think we need to stop eating delicious food to achieve this goal. With this recipe, you can still enjoy a fantastic meal with lots of nutrients and low calories. Perfect for any change in diet!
Most healthy eaters choose chicken breast as their protein of choice, but I think fish is an overlooked protein for diets. Fish has so many health benefits! They have tons of omega-3 fatty acids, Vitamin D, and Vitamin B2. If that wasn’t enough, they have a lot of calcium, iron, zinc, and many other minerals.
The fish isn’t the only thing bringing nutrients to this dish, though. The whole fish is baked on top of a medley of chopped vegetables. I like to add carrots, bell peppers, potatoes, and tomatoes to my mix which provide Vitamin C, Vitamin A, and other antioxidants. You can really use whichever veggies you have in your kitchen, and they will likely provide lots of vitamins, too! Just make sure to use harder vegetables like sweet potatoes or cauliflower, as softer vegetables like spinach will release too much liquid while baking. This may lead to a soggy fish, which doesn’t sound quite appetizing, right?
Whichever vegetables you decide to use, make sure to bake the fish on top of them. It not only cuts down the number of dishes you need to clean, but the natural oils and flavors from the fish come out while baking which the vegetables just soak up creating more complex flavors.
Since you will be buying a whole fish, I recommend going to the seafood section of the grocery store and asking them to prepare the fish for roasting. This means they will scale, gut, and rinse the fish for you so it is ready for cooking. Make sure the fish looks fresh as well, because the main star of the dish needs to be of good quality. To check if a fish is fresh, check that the eyes aren’t cloudy, but are clear and plump.
There are many ways to enjoy this healthy and delicious baked fish, but since there are roasted vegetables made with them you can simply eat it like that. If you want to add more to the meal, you can combine the roasted veggies with some fresh mixed greens to make a fresh, yet warm salad. It could also work with some rice or bread.
This baked whole fish recipe is super simple. It only requires a few ingredients and a few minutes of your day. The vegetables do not need to be finely chopped, just give them a rough chop and throw the fish on top! Cover the fish and bake it for 25 to 30 minutes and voila! You have a full, healthy meal ready for the family to eat.
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Baked Whole Fish
- 2 whole gold brass or any fish you like
- 1 cup vegetable stock
- 2-3 large potatoes
- 1 red bell pepper
- 1 medium zuchinni
- 1 large tomato
- 1 medium carrot
- 1 large onion
- 3 cloves garlic
- 1 sprig fresh rosemary
- 3 tablespoons olive oil
- lemon juice
- salt & pepper to taste
- parsley for garnishing
- Preheat ovento 180° C
- Wash, peeland cut the vegetables into cubes.
- In a large dutch oven, mix together all the ingredients except for the fish. Season with salt and pepper and drizzle with oilve oil. Pour the vegetable broth. Set aside.
- Rinse the fish with cold water, pat dry, squeeze lemon juice and sprinkle with salt and pepper on the inside and outside. Place the fish on top of the vegetables.
- Cover then bake in preheated oven for about 25-30 minutes depending on the size of the fish.
- Garnish with parsley if desired. Serve immediately!
I just saw your delightful review of your family’s stay at the Ikuna Nature Resort and saw this recipe. Fish is an overlooked protein and there’s so much more to fish than tuna. LOL. Do you have any advice for people looking to avoid some of the problems with fish such as fish that may have mercury? Thanks!