Oven Baked Fish and Vegetables

9 Reviews
100% would make this recipe again

This recipe is incompatible with your food profile

Preparation : 10 min Cooking : 40 min
370 calories/serving

Ingredients

2 tbsp olive oil 30 mL
1 carrots, cut into 1,5 cm pieces 100 g
1 potatoes, cut into 1,5 cm pieces 200 g
1 onions, cut into 1,5 cm pieces 200 g
1 turnips, cut into 1,5 cm pieces 170 g
1 red snappers, whole, or other firm-textured fish 750 g
3 cloves garlic
1/3 cup fresh dill 10 g
1 tbsp oyster sauce 20 g
2 tsp gingerroot, grated 9 g
1 slice bacon, chopped [optional] 20 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

Keep the plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 190°C /375°F. Generously oil a baking sheet.
  2. Prepare the vegetables: Cut into uniform pieces approximately 1,5 cm thick, then lay out the pieces on the prepared sheet in one layer and coat thoroughly with the oil. Keep the centre of the baking sheet free for the fish.
  3. Season the inside of each fish with salt and pepper. Put one crushed garlic clove into the fish and stuff the fish with the dill. Using a sharp knife, make 3-4 deep slashes into each side of the fish for more uniform baking, then brush the outside surfaces with oyster sauce.
  4. Place the fish in the centre of the baking sheet, add the remaining garlic cloves unpeeled, grated ginger, and coarsely chopped bacon (optional). Season with salt and pepper.
  5. Cook in the middle of the oven about 40 min, turning upside down once, until the fish is cooked. Check with a fork to see if the fish is cooked through.
  6. Remove the skin and the bones of the fish, separate the flesh into portions. Place them on the warmed plates with the vegetables, sprinkle with the cooking juice and serve.

Nutrition Facts Table

per 1 serving (400 g)

Amount

% Daily Value

Calories

370

Fat

12 g

18 %

Saturated 1.7 g
+ Trans 0 g

9 %

Cholesterol

40 mg

Sodium

420 mg

17 %

Carbohydrate

37 g

12 %

Fibre

6 g

22 %

Sugars

9 g

Net Carbs

31 g

Protein

29 g

Vitamin A

60 %

Vitamin C

60 %

Calcium

11 %

Iron

14 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 3 ½
Meat and Alternatives 3
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

9 Reviews (8 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Fish | Vegetables | Main courses/Entrées | High Vitamin D | Bake

Top Reviews

View All Reviews
january 11, 2011 | I would make this recipe again

Amazing! We found pre-filleted snapper and just layered it instead of having the whole fish.

Useful 0

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.