Oven Baked Fish

  • 05/12/2003
  • Easy
  • 4
  • 50 min

This simple and tasty recipe, was chosen for all the health conscious, fish fans.

Ingredients

  • 800 g fresh white flesh fish (hake)
  • salt
  • pepper
  • lemon
  • 2 teaspoons Vegeta Gourmet Stock Powder
  • olive oil
  • parsley
  • dill
  • aluminium foil

Preparation

  1. 1.
    Clean the fish, wash and cut into slices. Each slice should be about 200g.
  2. 2.
    Sprinkle them with salt, pepper, drip lemon juice and sprinkle with Vegeta Gourmet Stock Powder.
  3. 3.
    Place the fish slices into aluminium foil, brushed with olive oil.
  4. 4.
    Sprinkle generously with parsley and dill and place a slice of lemon on each fish slice.
  5. 5.
    Wrap the fish in aluminium foil, place into an oven proof tray and cook in the preheated oven at 200° C for 30 minutes.

Serving

Place the fish on plates and serve with boiled potato or other vegetables, as a side dish.

Tip

If fresh fish is not available, frozen fish can be used as well. Instead of fillets whole fish can also be used, but no bigger than 300g per serving.

Little secret

Cooking the fish this way, allows the fish to cook in its own juices, which makes the flesh juicy, soft and nutritional.

Energy and nutritional values

Energy and nutritional values are calculated per one serving (i.e. for 1 person). For a dessert, energy and nutritional values have been calculated per 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 353 / 1.476 - -
Fat g 217,00 - -
Carbohydrates g 1,00 - -
Dietary fibre g 0,00 - -
Protein g 45,00 - -
Sodium g 0,44 0 0
Vitamin A μg 270,00 7 5
Vitamin D μg 80,00 40 40
Vitamin C mg 7,00 9 8
Niacin mg 13,00 93 65
Potassium mg 680,00 18 18
Phosphorous mg 509,00 64 64
Magnesium mg 103,00 34 26

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)