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Baked White Fish and Vegetables

The juiciest, most tender baked white fish with greens, utilizing just about any agency white fish that you simply’d like – cod, tilapia, haddock, bass, catfish, grouper, and so on. The fish is baked in between layers of onion, carrots, celery, peppers, tomatoes and recent herbs.

That is one other dish from my childhood. My Mother used to make it on a regular basis and I still adore it a lot and make it quite often. I really like how juicy the fish is in this recipe and it’s also great that you need to use so many various sorts of fish and all of them work so properly.

The succulent and tender white fish are baked together with an ideal abundance of vegetables – onions, carrots, celery, bell pepper, tomatoes, garlic and recent herbs. All the flavors meld collectively in one scrumptious dish. It will fulfill your cravings for something hearty, however nonetheless depart you feeling mild and healthy.

You can do all of the prep work forward of time and you’ll only should bake it. This can be a good choice for a make forward meal for a busy day. Isn’t that a implausible choice? This also why it’s a superb selection for a shocking firm dinner.

What Sort of Fish Ought to You Use?

White Fish is just not a kind of fish, right here I am referring to a light, agency white fish. There are so many totally different varieties obtainable and most of them work great in this recipe.

Considered one of my favorites is cod, but I’ve used many several types of white fish through the years. Other white fish options: haddock, tilapia, swai, bass, grouper, catfish, snapper, whiting, and so on. You need to use recent or frozen fish, simply thaw it utterly before using.

Getting ready the Fish:

Reduce the fish into smaller items and blot it dry with a paper towel to eliminate extra moisture.
Warmth about 1/2 a Tablespoon oil in a nonstick skillet over high heat, season the fish on each side with salt, ground black pepper and any mixture of your favourite seasonings.

Two of my favourite seasonings to make use of in nearly all the things I prepare dinner, are these two seasoning blends:

The Trader Joe’s Onion Salt is made up principally of granulated onion, but there’s also granulated garlic, minced onion, kosher salt, inexperienced onion, and dried chives.is this mix of the Trader Joe’s onion salt. It’s not too salty both.

The Merely Natural Hen Grilling Seasons can also be good for many savory recipes, not just hen. It also has some onion and garlic but in addition has virtually every dry herb you possibly can consider – sage, rosemary, thyme, oregano, marjoram, black pepper, fennel seed, coriander, peppermint and bay leaf.

Prepare dinner the fish for about 2-Three minutes per aspect.
It ought to nonetheless be partly raw in the middle. Prepare dinner the fish in batches until it’s all partly cooked. Transfer the fish to a plate when you put together the vegetables.


Preheat the oven to 350 levels Fahrenheit.

Getting ready the Vegetables:

Oh, just take a look at all these colourful greens! I really love having an abundance of vegetables in this recipe, but should you choose, you’ll be able to add much less vegetables.

Prep all of the veggies. Peel and halve the onions, and then thinly slice them. Peel the garlic and then mince them or use a garlic press.

Peel and grate the carrots, thinly slice the celery and julienne the bell pepper.

Remove the seeds from the tomatoes and grate the tomatoes on a field grater. This can be a really neat trick to shortly “puree” the tomatoes and remove the pores and skin on the similar time. As an alternative of grating the tomatoes, you’ll be able to put them via the food processor or blender, or even chop the tomatoes.

In case you don’t have recent tomatoes, you should use canned diced tomatoes, tomato puree, or tomato sauce.
I feel the grated recent tomatoes has the perfect taste and texture. Not only are the recent tomatoes much less acidic and have a sweeter taste, but they create a very delicious “sauce” for the greens.

Warmth one other Tablespoon of butter or oil on medium excessive warmth and add the onions, carrots and celery to the skillet. Season with salt and floor black pepper. Prepare dinner for 5-7 minutes, till the vegetables soften.

Add the bell pepper, tomatoes and garlic. Season with salt and pepper as nicely and extra dry herbs and seasoning that you simply like.

Prepare dinner for an additional Eight-10 minutes.
Add the recent herbs once the greens are off the range.

Why the Additional Step of Precooking the Fish and Vegetables Earlier than Baking?

I know it might appear to be an entire waste of time, however consider me, that is truly a very essential step. To start with, sautéing the fish and the greens will add additional flavor to the overall dish and it’ll have a a lot better style. Second, the greens and the fish prepare dinner at totally different rates and the fish can be utterly overcooked LONG before the greens would turn out to be tender.

I only sear the fish very quickly on each side. The fish continues to be uncooked within the middle if you put it within the oven. Additionally, in case you would put the fish in the oven uncooked, it can exude plenty of excess liquid, which it doesn’t once you sear it on larger heat in a skillet. Otherwise, the dish can be fairly watery. Sautéing the greens in a skillet first creates caramelization, brings out the natural sweetness of the vegetables and considerably cuts down on the cooking course of.

Baking the Fish and Vegetables

Spread half of the vegetables on the bottom of the baking dish that you’ll be utilizing. It actually doesn’t matter what sort of baking dish you employ so long as it’s rimmed, deep and may be coated. You should use aluminum foil to cowl it.
Place a layer of fish over the vegetables.
Spread the remaining vegetables over the fish.

Spread a skinny layer of mayonnaise, sour cream or yogurt over the greens. This step is totally optionally available, however I feel it provides a pleasant creaminess on prime of the fish and vegetables, however you possibly can utterly omit it, when you favor.

Cowl the baking dish with a lid or aluminum foil and bake within the preheated oven for about 30-40 minutes.

We’re principally heating all of it up evenly all through to the middle, and then only ready for the fish to prepare dinner by means of, which doesn’t take lengthy at all. The vegetables are already cooked.

You may also do all the prep work forward of time, assemble the fish and vegetables in the baking dish and retailer within the refrigerator till you’re able to bake it. In that case, you will want to bake this dish longer, 40-50 minutes.

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Description

The juiciest, most tender baked white fish with vegetables, using just about any firm white fish that you simply’d like – cod, tilapia, haddock, bass, catfish, grouper, and so on. The fish is baked in between layers of onion, carrots, celery, peppers, tomatoes and recent herbs.


Scale
1x2x3x

Elements

  • 2 1/2 lbs of firm white fish (tilapia, swai, cod, and so on)
  • 2 – Three Tablespoons oil (grape seed, avocado, olive, sunflower, and so on) or butter
  • 2 giant onions, sliced
  • Three–4 carrots, grated
  • 2–3 celery stalks, sliced
  • 4 tomatoes, seeded and grated or chopped
  • 1 giant bell pepper, julienned
  • 3–5 garlic cloves, minced
  • salt, ground black pepper
  • 1–2 Tablespoon mayonnaise, bitter cream or yogurt, non-compulsory
  • 1/2 – 1 Tablespoon recent parsley, dill, basil, minced

Instructions

  1. Reduce the fish into smaller pieces and blot it dry with a paper towel to eliminate extra moisture.
  2. Heat about 1/2 – 1 Tablespoon of oil in a nonstick skillet over high heat, season the fish on each side with salt, ground black pepper and any mixture of your favorite seasonings.
  3. Prepare dinner the fish for about 2-3 minutes per aspect. It should nonetheless be partly raw within the middle. Prepare dinner the fish in batches till it’s all partly cooked. Transfer the fish to a plate when you put together the vegetables.
  4. Preheat the oven to 350 levels Fahrenheit.
  5. Prep all of the veggies. Peel and halve the onions, and then thinly slice them. Peel the garlic and then mince them or use a garlic press.
  6. Peel and grate the carrots, thinly slice the celery and julienne the bell pepper.
  7. Take away the seeds from the tomatoes and grate the tomatoes on a field grater. This can be a actually neat trick to shortly “puree” the tomatoes and remove the pores and skin at the similar time. As an alternative of grating the tomatoes, you’ll be able to put them by way of the meals processor or blender, or even chop the tomatoes.

    When you don’t have recent tomatoes, you need to use canned diced tomatoes, tomato puree, or tomato sauce.

  8. Warmth one other Tablespoon of butter or oil on medium high warmth and add the onions, carrots and celery to the skillet. Season with salt and ground black pepper. Prepare dinner for 5-7 minutes, till the vegetables soften.
  9. Add the bell pepper, tomatoes and garlic. Season with salt and pepper as properly and more dry herbs and seasoning that you simply like. Prepare dinner for an additional 8-10 minutes.
    Add the recent herbs once the vegetables are off the stove.
  10. Unfold half of the vegetables on the bottom of the baking dish that you’ll be using. Place a layer of fish over the greens. Spread the remaining vegetables over the fish.
  11. Spread a skinny layer of mayonnaise, bitter cream or yogurt over the greens. This step is totally non-compulsory, however I feel it provides a nice creaminess on prime of the fish and vegetables, however you possibly can utterly omit it, when you want.
  12. Cover the baking dish with a lid or aluminum foil and bake in the preheated oven for about 30-40 minutes.

    We’re principally heating all of it up evenly all through to the center, and then solely ready for the fish to prepare dinner via, which doesn’t take lengthy at all. The vegetables are already cooked.


Notes

You are able to do all the prep work forward of time, assemble the fish and greens in the baking dish and store in the fridge till you’re ready to bake it. In that case, you’ll need to bake this dish longer, 40-50 minutes.

Key phrases: baked fish with vegetables, baked cod with vegetables, fish and vegetable casserole

This is an updated version of the Baked White Fish and Vegetables recipe that was revealed initially on January 13, 2014. The recipe is identical with updated footage.