Fish is one of the healthiest foods in the world.
It is rich in protein, in which it is not inferior, and sometimes surpasses meat.
In addition, the fish has a lot of useful fatty acids, and here it is definitely ahead of meat products, because their fat is far from being so useful, and often harmful.
In addition, there is a huge variety of fish for every taste and preference. Many are embarrassed that the bones are hiding in the fish.
However, at present, retail chains offer a large selection of fish fillets - this is boneless flesh.
You can cook whole fish fillet yourself.
There are many original and simple recipes for baking fish fillets in the oven.
General principles for cooking fish fillet in the oven
Oven fish fillet dishes are fast, healthy and tasty. In order for none of these principles to be violated, some rules must be observed.
1. You can bake any fish fillet.
2. Frozen fish do not have to be thawed until completely soft. Just hold it at room temperature for an hour.
3. Often before baking, the fish is fried, which gives it an additional rich taste.
4. Be sure to evaluate what kind of fish you have. Fatty varieties can be baked with a minimum of additives simply on a baking sheet. More lean fish requires oil, sour cream, mayonnaise, cream, otherwise it will turn out to be very dry.
5. Fish can be baked simply on a baking sheet, in some dishes - a cauldron, a gooseberry, a special refractory form, as well as in foil or in a sleeve.
6. Often when baking in the oven, the fish fillet is combined with certain products. Usually these are vegetables, sometimes mushrooms. A wonderful component to fish when baking is onions. No less popular are lemon slices or lemon juice.
7. Seasonings will help enrich and emphasize the taste of fish fillet in the oven: black pepper, white, allspice, burning if desired, as well as dill, ginger, thyme, coriander.
Serve baked fish preferably with sauce. Great sauces based on butter, cream.
Oven lean fish fillet in the oven with onions and tomatoes
For this recipe, the simplest and most common varieties of sea fish are suitable - pollock, cod, hake and similar ones. To preserve juiciness and add tenderness, tomatoes and cream are used in the recipe. A cheese coat will help preserve the juices of fish and vegetables, as well as complement the taste.
Ingredients
1 kg lean fish fillet
2 large onions
500 gr. tomatoes - about 4 pieces
500 ml cream - can be replaced with a mixture of milk and sour cream or mayonnaise in a ratio of 4: 1
200 - 300 gr. hard cheese
salt, and ground black pepper to taste.
Cooking method
Divide the prepared fillet into pieces of medium size, if necessary.
Put in a greased form, add salt and pepper.
Arrange onion, chopped into thin rings or half rings. If desired, the onions can be pre-fried, this will add flavor.
Onion, place slices of thinly chopped tomato. Add salt and pepper again.
Pour cream or milk mixture.
Sprinkle with cheese on top.
Place in the oven over medium heat. If the cheese is too hot on top, you can cover it with foil.
Hold for 30 minutes. Carefully check the readiness of the fish, if not enough - hold still.
Serve with rice, potatoes. Cream with tomato and onion in cream is quite juicy, so there is no need for a special sauce.
Baked salmon or salmon fillet in the oven with potatoes
Depending on the type of red fish, it can be a more festive, luxurious dish - with salmon, and the option simpler for pink salmon, suitable for a family dinner or lunch. The cooking method is the same. In any case, it is a delicate, tasty, satisfying and at the same time not difficult dish for the stomach.
Ingredients
1 medium pink salmon or 1 kg of finished fish fillet
5-6 potatoes
2 large onions
2 medium carrots
100-150 gr. mayonnaise, possibly replaced with sour cream
3 tablespoons of vegetable oil
salt and seasoning to taste.
Cooking method
In 2 tablespoons of oil, fry the onion chopped finely or in half rings, add carrots, and fry until golden.
If the fish is whole, cook the filet. Cut into pieces. Put in a greased baking sheet. Salt, sprinkle with spices.
Peel potatoes, cut into slices or strips, mix with mayonnaise.
Potatoes can fill the entire baking sheet by placing fish on top. Or just a part, and put the pieces of fish fillet next.
And in that, and in that embodiment, lay the fried vegetables on top of the fish.
Cover the baking sheet with foil and send to the oven on medium heat for 40-60 minutes. Guided by the readiness of potatoes - it bakes longer than fish.
Serve with sour cream, cream or any other sauce.
A simple recipe for fish fillet in the oven - tilapia with lemon juice
According to legend, the freshwater fish tilapia is the one that the future disciples of Jesus Christ used to catch, and it was precisely with five such fish that the savior fed many people. Legends are legends, but the fish is really very tasty and easy to prepare. Especially if the fillet of this fish is baked in the oven with a minimum of additives.
Ingredients
1 kg tilapia fillet
half a lemon
2 large onions
clove of garlic
200 gr. parmesan cheese
100 gr. mayonnaise
10 pitted olives or olives - optional
tablespoon of vegetable oil
salt and spices to taste.
Cooking method
Lay out layers of fish fillet on a dripped baking sheet.
Salt, sprinkle with seasonings, sprinkle with plenty of lemon juice.
Put olives or olives between pieces of tilapia, but you can do without them.
Apply strips of mayonnaise to the fish.
Top with salted onion spread in half rings.
Cover with finely grated Parmesan.
Put in the oven over medium heat, the dish is prepared very quickly - 20-30 minutes.
Very tasty both hot and cold. Any side dish is suitable, you can use it just with bread.
The easiest and most delicious fish recipe in the oven: mackerel fillet with coriander
Mackerel is a fish with a peculiar smell, so you should not cover it with "coats" of vegetables or cheese. It is best if this fish has a well-baked crust. It is quite oily, so you can cook mackerel with virtually no additives. The use of coriander seeds will give an additional touch to the taste.
Ingredients
1 kg of mackerel
2 large onions
1 teaspoon coriander seeds
salt, black pepper, preferably freshly ground - to taste
half a lemon
1 tablespoon of vegetable oil.
Cooking method
Thaw fresh-frozen mackerel and cut it up: cut off the head, take out the insides, and clean it well of dark films.
Cut each fish along from the front to the tail, flatten, pull out the spine, select other bones. Usually they are almost nonexistent.
Salt flattened fish from the inside, pepper, grease with lemon juice, sprinkle with coriander seeds.
Peel the onion and cut into half rings.
Arrange onions in halves of fish carcasses, cover with the second halves.
Put the resulting fish on a baking sheet, add salt on top, sprinkle with pepper, squeeze lemon juice, spread coriander seeds.
Put in a baking sheet, pre-oiled, and send to the oven. The fish cooks very quickly, half an hour is enough.
Mackerel itself is quite satisfying and fatty, so fresh vegetables or a light salad will be the best side dish to it.
The original recipe for fish fillet in the oven: fish in potato scales
Before cooking, the scales are removed from the fish. And in this recipe, it is advised to replace real fish scales with potato. To taste, the recipe is an ordinary fish fillet with fried potatoes, but the appearance is original. You can cook this dish for the festive table.
Ingredients
1 kg fillet of any sea fish
6 potatoes, preferably oblong, so that they can be cut across with not too large plastics
yolk 1 eggs
3 tablespoons flour
1 teaspoon mustard
2 tablespoons mayonnaise
salt, black pepper to taste
fresh herbs - best dill and basil
cooking oil for frying.
Cooking method
Peel the potatoes and cut them into slices as thin as possible, if there is a special grater - use it.
Mix the yolk with mustard.
Divide the fish fillet into large pieces - 1-2 per serving.
Dry, sprinkle with salt and pepper, roll in flour.
Spread one side of the fillet without skin with a mixture of mustard and yolk, put potato slices, slightly overlapping each other. It should resemble flakes. Gently press them in and add salt.
In a well-heated oil, carefully lay the pieces of fish fillet with potato flakes down. Fry quickly until light brown on one side.
Pieces of fried filet should be placed in a greased baking sheet with potato circles up.
Grease each part with mayonnaise, sprinkle with herbs and put in the oven for about 20 minutes on medium heat. During this time, the fish should be ready.
Another simple recipe for fish fillet in the oven: red fish in foil
This recipe can be classified as monocomponent - here the main role is played by fish, flavored with various seasonings. And all - concisely, simply and surprisingly tasty. Garnish and sauce can be chosen at your discretion, but the fish in the foil is beautiful and without everything, just with bread.
Ingredients
1 kg red fish fillet - chum salmon, salmon, pink salmon
2 medium onions
salt, ground black pepper to taste
half a lemon
1-2 tablespoons of olive oil.
Cooking method
Slice the fillet into small pieces. Salt, pepper to taste.
Peel and chop the onion rings.
On a baking sheet, spread the foil, grease it with oil.
Lay the onion, place pieces of fish on it.
Sprinkle the fish squeezed out of lemon juice and olive oil.
If the fish is not very oily - for example, pink salmon, then take more oil.
Wrap foil tightly and place in the oven.
On high heat, the dish is cooked for 15 minutes.
Served with herbs.
Beautiful and easy: the diet recipe for white fish fillet in the oven
Great for this recipe is suitable sea bass. Thanks to a creamy sauce, very nutritious meat becomes especially tender, and vegetables complement the taste palette of the dish. You can take a different kind of fish. Fish fillet baked in this way can be used in diet food.
Ingredients
1 kg of fish fillet
1 lemon
2 onions
2 medium carrots
300 ml cream
150 gr. hard cheese
100 grams of white bread
salt and black pepper to taste
1 tablespoon butter
dill greens or other optional.
Cooking method
Prepare the fish fillet, cut into medium pieces.
Squeeze juice into pieces of fish from the sliced lemon.
Grate the fish with a mixture of salt and pepper.
Peel the onions and carrots, cut the onions into cubes or quarters, carrots with straws or grate.
Heat oil in a pan and fry the onions, then add carrots. When the vegetables begin to brown, add a couple of tablespoons of water, add a little salt and then darken for several minutes.
Chop greens, grate cheese, cut bread without crust into small cubes.
Mix bread, greens, cheese and cream, carrots and onions in a bowl, season with salt and pepper.
Place the fish fillet in a greased form, pour the creamy mixture.
Cook in the oven over medium heat for 20 minutes, check the readiness of the fish, if necessary, leave more.
An excellent side dish for such a dish is rice, fresh vegetables.
Secrets and subtleties of cooking fish fillets in the oven
In order for fish fillet dishes to preserve all the useful properties of the product and become the basis of a gentle nutritious dish, some rules must be observed.
1. Do not salt the fish fillet in advance, it is better to do this immediately before sending it to the oven. Otherwise, the fish will be stiff and lose a lot of juice.
2. Follow the recommendations on the temperature and duration of cooking, taking into account the characteristics of your oven. In no case should fish dishes be cooked and dried.
3. If the fish is cooked with vegetables, then laying it below, we get a juicy tender stewed fillet. If the fish is placed on top of vegetables, then it will be baked from above, and its delicious juices will infiltrate the “pillow”.
