Dinner is an important meal, however it should not be overloaded and too caloric. From sandwiches with bacon, fried potatoes with meat, pelmeni and other "joys" it is better to refuse, but a fish, for example, cod, baked with vegetables, is not only healthy, but also very tasty. This fish is low-fat, but rich in phosphorus and omega-3 acids, so we buy cod and proceed.
If you are in a hurry
From work, you usually come so tired that there is no time, no energy for culinary delights and a long standing at the plate. We do very simply: prepare the cod fillets: the fish, baked in the oven with vegetables, will be ready within half an hour.
Ingredients:
- cod fillets (without skin, bones, entrails) - 4 pcs .;
- tomatoes ripe not watery - 6-8 pieces;
- extra virgin olive oil - 50 ml;
- zucchini young small or zucchini - 1 pc .;
- salt - 1 pinch;
- basil or other herbs - 2-3 sprigs;
- freshly ground pepper in a mill - to taste.
Preparation
The recipe for baked cod with vegetables is quite simple. Lubricate the shape of the oil, stack the tomatoes cut into slices, sprinkle with pepper, on them we put a fish washed and dried with a paper towel. Solim. On top of the cod, distribute the circles of zucchini (cut very thinly), add salt and send it to the heated oven for half an hour. Add greens and any sauce to your liking.
If you do not rush
If there is time and the desire to cook something unusual, an excellent option, for example, for Sunday lunch - cod, stuffed with vegetables, baked in the oven.
Ingredients:
- freshly frozen fish, preferably, whole - 1,5-2 kg;
- carrots large orange - 1 pc .;
- onion brown onion - 2 pcs .;
- tomatoes ripe, not watery red - 2 pcs .;
- zucchini young or seasonal pumpkin - 70 g;
- unrefined oil from sunflower odorless - 40 ml;
- lemon - ΒΌ piece;
- salt, white freshly ground pepper - to taste.
Preparation
Stuffed cod, baked with vegetables, is cooked in foil. From the sheet about twice as long as the fish, we form the substrate, fold it in half and bend the edges (it should look like a boat). We clean carrots, zucchini or pumpkin, onions. We shred small cubes, as well as cut tomatoes. On vegetable oil, heated to a light haze, fry the vegetables almost until cooked. We clean and gut the fish. In the abdomen, we put vegetables, we put the fish in foil, the remaining vegetables are distributed from above. Bake for about 40 minutes with an average warm-up. Serving, sprinkling with lemon juice. Optically cod with vegetables, baked in the oven, will come up with dry white wine or beer and vegetable salads.