Baked White Fish and Vegetables

Author: Olga’s Flavor Factory

During the colder months, the kitchen is my reprieve from the chilly out doors. There’s something so cozy and comforting about puttering about the kitchen, cutting up vegetables, standing next to the warm stove. I’ve been on a seafood kick lately and I’ve been craving this particular dish many times.

What can you expect if you make this delicious recipe? Juicy and tender white fish, with a great abundance of vegetables – onions, carrots, celery, bell pepper, tomatoes, garlic and fresh herbs. Baked in the oven until all the flavors meld together in one luscious dish, this will satisfy your cravings for something hearty, but still leave you feeling light and healthy.

You can do all the prep work ahead of time and you will only have to bake it. This is a perfect option for a make ahead meal for a busy day.

Ingredients:

2 1/2 lbs of firm white fish (tilapia, swai, cod, etc)
2-4 Tablespoons oil or butter
2 large onions, sliced
3-4 carrots, grated
2-3 celery stalks, sliced
4 tomatoes, seeded and coarsely chopped
2 small bell peppers, or 1 large bell pepper, julienned
3-5 garlic cloved, minced
salt, pepper
1-2 Tablespoon mayonnaise, sour cream or yogurt, optional
1/2 – 1 Tablespoon fresh parsley, dill, basil, minced
You can use any kind of firm white fish that you like for this recipe. I’ve used many, many kinds of white fish and they all taste phenomenal.

fish into smaller pieces and dry it on a towel to get rid of excess moisture. Baked White Fish and Vegetables-1-4 Heat about 1/2 a Tablespoon oil in a nonstick skillet over high heat, season the fish on both sides with salt and pepper and cook the fish for about 2-3 minutes per side. Baked White Fish and Vegetables-1-6 It should still be partly raw in the center. Cook the fish in batches until it’s all partly cooked. Transfer the fish to a plate while you prepare the vegetables. Baked White Fish and Vegetables-1-8 Preheat the oven to 350 degrees.

Baked White Fish and Vegetables-1-10 This recipe has a large amount of vegetables. If you like, you can add less vegetables. I really LOVE to have a huge amount of veggies with my fish, the more the better, so that’s how I like to cook it. Adjust it to your taste preference.

In the same skillet, heat another Tablespoon of butter or oil on medium high heat and add the onions to the skillet. Season with salt and pepper. Cook the onions for 5-7 minutes, until they are translucent and soft. Baked White Fish and Vegetables-1-12 Add the carrots, celery, bell pepper, tomatoes and garlic. Season with salt and pepper as well. Baked White Fish and Vegetables-1-14 Cook for another 10-12 minutes. Baked White Fish and Vegetables-1-16

Baked White Fish and Vegetables-1-19 Add the fresh herbs once the vegetables are off the stove.

Baked White Fish and Vegetables-1-18 Spread a thin layer of vegetables on the bottom of the baking dish that you will be using. It really doesn’t matter what kind of baking dish you use as long as it’s rimmed, deep and can be covered. You can use aluminum foil to cover it. Baked White Fish and Vegetables-1-21

Baked White Fish and Vegetables-1-23 Place one layer of fish over the vegetables. Baked White Fish and Vegetables-1-25 Baked White Fish and Vegetables-1-27 Spread half of the remaining vegetables over the fish. Baked White Fish and Vegetables-1-29 Baked White Fish and Vegetables-1-31 Add the remaining fish on top of the vegetables and cover with the last of the vegetables. Baked White Fish and Vegetables-1-33

Baked White Fish and Vegetables-1-35 Spread a thin layer of mayonnaise, sour cream or yogurt over the vegetables. Baked White Fish and Vegetables-1-37 Cover the baking dish with a lid or aluminum foil and bake in the preheated oven for about 40-50 minutes. Baked White Fish and Vegetables-1-39 You can also do all the prep work ahead of time, assemble the fish and vegetables in the baking dish and store in the refrigerator until you’re ready to bake it. Baked White Fish and Vegetables-1-41

source: http://www.olgasflavorfactory.com