Oven baked fish - general principles
Fish dishes are widely used in dietary and medical nutrition, they are valued for their high nutritional value, lower calorie content compared with many types of meat, the presence of essential fatty acids, the content of a huge amount of vitamins, especially group B, and trace elements. In addition, the fish is easily digested, has very good taste and has a beneficial effect on the nervous system, thanks to a complex of B vitamins.
Baked fish in the oven is not only a healthy food dish, but also extremely tasty. In addition, the fish is cooked quickly enough, which saves time - this is another plus of the product. By the content of proteins and nutrients, sea and river inhabitants can compete with the best varieties of meat. For example, zander is superior in nutritional value to chicken, and carp to beef.
The process of baking fish in the oven is as follows: the fish or its components are placed in a bowl greased with a small amount of fat, and placed in an oven preheated to 230-280 degrees. Especially tasty in the baked version are fish species such as Zuban, Crucian carp, carp, cod, notothenia, halibut, macrourus, bluefish, merou, sardine, sea tongue, oily fish (butterfish), sea bass, and mackerel.
You can bake the product with vegetables, especially with potatoes, rice, cheese, milk, mushrooms, in foil using seasonings, mayonnaise, sour cream, flour, etc. It is not recommended to bake sea fish in breadcrumbs; it is better to use wheat flour in combination with potato flour with a ratio of 4: 1 for these purposes.
Fish in the oven - preparing dishes
To make a fish dish nutritious and tasty, first of all, it is necessary to observe a number of culinary rules. The quality of the dish depends on the correct choice of dishes and kitchen utensils. It should be remembered that fish can be baked in the oven only in clay, black cast-iron or enameled dishes.
It is not recommended to use other metal or aluminum pans, as they will give the fish a gray color during the baking process, significantly worsen the taste of the dish and will contribute to the destruction of many useful substances in it. A baking tray is preferable to choose a small size.
Fish in the oven - preparation of products
If you are buying whole chilled whole fish in the store, pay attention to some points. First, the fish should be fresh: with smooth shiny scales, evenly covered with mucus, the abdomen should not be swollen, the eyes of the fresh fish are transparent, shiny and resilient. Secondly, the product must be sniffed before purchase: the smell should not be acidic and there should not be extraneous shades in it, except for fish.
So, you got fish. Arriving home, clean it from the scales (if any) from the tail to the head, rinse and gut. Take out the insides carefully. When removing the gall bladder, try not to damage it. If he does burst, then it’s okay. Rinse the fish thoroughly in cold, always running water, and all the bitterness will come out. Cutting off the tail, head, fins or not is everyone's personal business.
Then rinse the fish, especially from the inside, brush with salt and follow according to a specific recipe. By the way, you can bake both whole fish and chopped into pieces, in which case the cooking time is significantly reduced.
Recipe 1: Fish baked in foil in the oven
Foil - an excellent invention of mankind - protects food raw materials, like dishes, but has no negative sides. The foil is not oxidized, it is compact, lightweight, retains useful substances in the product, provides an unsurpassed aroma to a fish dish without any additional intervention. For this recipe, it will be advisable to use pink salmon meat.
Ingredients: one pink salmon, one lemon, large onion, carrot - one, 50 gr. drain. oils, any greens of your choice for decoration.
Cooking method:
1. Clean fish, rinse. Onion cut into half rings. Grated peeled carrots (preferably large). Lemon, like onions, cut into half-ring slices.
2. Next, onions and carrots, salted, pepper, must be overcooked in vegetable oil. First, onions are fried, then carrots are added.
3. Fish should also be coated with salt and pepper from the outside and inside, stuffed with fried vegetables, put 2-3 slices of lemon and creamy little sliced.
4. If the vegetables are left, they must be laid out in the prepared sheet of foil, and on top lay the stuffed fish and a couple of lemon slices (per fish). Thoroughly wrap the future dish in foil, sealing the edges well (if one sheet is not enough, take another one), put on a baking sheet and bake for 180 hours at 180 degrees.
Carefully free the finished fish from the foil, put it in an oblong large dish and decorate with greens. The dish can be cut into portions and served.
Recipe 2: Fish and Potato in the Oven
For this recipe, take the fish fillet, which is baked with potatoes in a gentle milk sauce. A delicious and very healthy dish is perfect for a family dinner. According to the principle of the recipe, potatoes can be replaced with other vegetables (for example, cauliflower) or baked fish in a separate form.
Ingredients: medium-fat fish fillet - 800 gr., 10 medium potatoes, 2 onion heads, ten percent fat sour cream - 250 gr., 300 ml of milk, grated cheese - 100 gr., 2 tbsp. l premium flour, ketchup, salt, pepper as desired and to taste.
Cooking method:
1. Boil the potatoes, but it should remain a little undercooked, cool. Grate the onion on a medium grater, lightly fry on the grows. oil, then add flour to the pan with onions, mix everything, hold on the stove for another couple of minutes.
2. Then add onion with flour, sour cream and ketchup (2 tablespoons of ketchup are enough) and stew, stirring, for another 2 minutes. Then pour milk, mix and boil again a couple of minutes. Salt and pepper the resulting sauce.
3. Cut the potatoes with plastics, grease the baking sheet with oil, cover the bottom with potatoes, and put the pieces of fish on top. Pour potatoes with fish into the cooked sauce and put in a preheated oven (up to 220 degrees). Bake for 40 minutes. without cover. Ten minutes before cooking, sprinkle with grated cheese.
Ready fish will be covered on top with a beautiful appetizing crust, and inside it will be saturated with milk sauce. Enjoy your meal!
Recipe 3: Fish and Vegetables in the Oven
Fish is a very healthy product, vegetables are also valuable. They ideally complement and enhance the beneficial properties of each other.
Ingredients: sea fish - 2 pcs., white cabbage - 1, 2 carrots, 2 onion heads, bell pepper - 1 pc., tomato (tomato paste), mushrooms, spices of your choice (for fish), mayonnaise, half a lemon, processed cheese - 2, greens.
Cooking method:
1. Shred cabbage, carrots, onions and peppers; put everything in a frying pan. When the cabbage is soft, add the twisted tomato or paste.
2. Cut the fish into pieces, which are salted, coated with mayonnaise and spices.
3. Grease a baking sheet with fat, put a layer of half frying, after - fish, sprinkle it with lemon juice, and spread the remaining frying on top. We make a net of mayonnaise and send it to the oven until ready. Sprinkle grated cheese over the future dish 15 minutes before cooking.
Recipe 4: Fish in a foil in an oven with lemon and mustard
Ingredients: kilogram of fish, a bunch of parsley, medium-sized onion, ground black pepper, tomato, small salt, 50 g of mustard, lemon.
Cooking method
1. Wash the fish carcass thoroughly, if necessary, clean it of scales. Cut off the head and tail, cut off the fins and take out the insides. Rinse and pat dry again with a paper towel. Across the carcass, make a few small incisions to the ridge. Rub the carcass with salt and pepper, and leave it to infuse for 20 minutes.
2. Wash the tomato, wipe and cut into thin slices. Cut the peeled onions in half rings. Cut the lemon in half and cut one half into thin circles.
3. Cover the mold with foil and lay the prepared fish on it. In each incision, put a slice of tomato and lemon.
4. Squeeze the juice from the second half of the lemon. Mix it with mustard. Lubricate the fish on both sides with the resulting sauce.
5. In the abdomen, put the remaining tomatoes and onions. You can chop onion on top. Wrap the carcass in foil. Put the form in the oven for half an hour. Bake at 200 degrees. Open the foil a few minutes before cooking to brown the fish.
Recipe 5: Fish in the foil in the oven under a vegetable coat
Ingredients: six pieces of fish fillet (200 g each), vegetable oil, four medium carrots, seasoning for fish, two large onions, finely ground salt, 200 g of cheese, 70 g of mayonnaise.
Cooking method
1. If you use frozen fish, you must defrost it by placing it in cool water. Rinse thawed pieces of fish fillet and dab with a napkin. Season each slice on both sides with pepper and salt. Leave it for a while to let the fish soak in spices.
2. Peel and wash the vegetables. Use a blender to chop carrots and onions. Place the frying pan on the stove and heat the oil in it. Transfer the onions into a pan and fry until transparent. Then add carrots to it. Fry vegetables until soft carrots. Cool the fry.
3. For each piece of fish, make the foil a kind of plate with sides. Foil the fish.
4. Add mayonnaise to the vegetable fry and mix until smooth.
5. Put the vegetable mixture on the fish evenly. Grate the cheese and sprinkle the fish with it. Place the baking tray with the fish for forty minutes in the oven. Bake at a temperature of 175 degrees. Serve without removing from foil.
Recipe 6: Fish in a Foil in an Oven in Sour Cream and Soya Marinade
Ingredients: 300 g of any non-bony fish, fresh herbs, 50 ml of soy sauce, a pinch of caraway seeds, 50 ml of sour cream, a pinch of ground chili pepper, 50 g of sour cream, 30 g of olive oil, Art. a spoonful of grated ginger, two cloves of garlic.
Cooking method
1. Clean the fish carcass from the scales, cut off the head and tail. Make an incision along the ridge. Separate the fillet from the bones. Cut the fish into small portions.
2. In a separate cup, mix sour cream with grated ginger root. Squeeze the peeled garlic through the garlic press here. Add olive oil, season with caraway seeds and chili peppers. Pour in soy sauce. Stir the marinade thoroughly until smooth.
3. Soak each piece of fish in the marinade and leave it for at least half an hour so that the fish is well marinated.
4. Cover the baking sheet with the foil folded in half. Put pieces of fish on it. Cover the top with the same layer of foil and wrap the edges well. Place in an oven preheated to 200 degrees. Bake fish for about 20 minutes. Remove the finished fish from the oven, remove the top layer of foil and sprinkle it with finely chopped greens.
Fish in the Oven - Useful Tips
To prevent the dishes from “clogging up” with a fishy smell during baking, cover the baking sheet with a sheet of foil; you can also grease it with vinegar or lemon juice before starting cooking, then simply rinse it in water. To remove odors from your hands, rub them with lemon peel or coffee grounds.
Fish in the oven is usually baked in a baking sheet or pan. The dishes should be completely filled with garnish and fish, otherwise the moisture during baking will evaporate quickly, and the product will turn out to be dry.
Fish is a perishable product that must be stored correctly, separately from the rest of the ingredients. Improper storage conditions will greatly affect the quality of future fish dishes.
And the last tip: it is best to bake fish immediately before a meal and immediately serve. The cooled baked fish in the oven over time loses its unique taste.
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