Why do many doctors recommend baking fish rather than frying it? What are the benefits of baked fish? Probably the fact that fried fish absorbs a lot of vegetable oil. This negatively affects the body. For example, when losing weight, vegetable oil can become the main enemy. A person does not realize that fried diet fish brings more calories than expected.
For this reason, it is worth replacing the frying of fish with baking. In addition to the benefits, you can notice that the fish meat becomes soft and has a pleasant flavor
.Let’s prepare baked fish at home.
Ingredients for baked fish:
- pollock fillet – 3 pcs;
- salt – 1.5 tsp;
- garlic powder – 1 tsp;
- Provencal herbs – 1 tsp;
- black pepper – 1/2 tsp;
- smoked paprika – 1 tsp;
- vegetable oil – 30 ml;
- onion – 4 pcs;
- potatoes – 4 pcs;
- eggs – 2 pcs;
- oregano – ½ tsp;
- paprika – tsp;
- flour – 65 g;
- yogurt – 2 tbsp;
- mayonnaise – 2 tbsp;
- tomato sauce – 2 tbsp.
Cooking baked fish:
Clean the fish from the insides, remove the head, gills and fins. Cut the fish into small pieces and place in a baking dish.
Pour ½ teaspoon of salt, garlic powder and ground black pepper, a spoonful of Provencal herbs and smoked paprika. Pour
vegetable oil to the fish, rub the spices and oil all over the fillet.
Seal the fish in cling film and leave to marinate for 30 minutes.
Cut 3 onions into half-rings, lay them out in a clean baking dish.
Place the fish fillets on the onion bed, pour the rest of the oil and spices over the top.
Under the moistened parchment bake the fish at 190 degrees for 35 minutes.
Peeled potatoes cut into bars, rinse and dry with paper towels. Break eggs, garlic powder, paprika, oregano and flour into the potatoes and mix.
For the sauce, chop the onion as finely as possible and mix with yogurt, mayonnaise and tomato paste
.
In a skillet in vegetable oil fry potatoes on low heat for 10 minutes.
Then put the potatoes on a paper towel to drain the oil.
Serve fish with onion pillow and potatoes, combining the dish with an uncomplicated sauce.
You can cook fish with mashed potatoes to make the dish healthy.
