OR roast fish fillet It is a delicious and healthy option for those looking for a light and tasty meal. When he priest in the oven, he maintains his juiciness and acquires a smooth flavor, ideal for accompanying various outlines.
How to make a baked fish fillet in the oven?
Making a cooked fish fillet requires ingredients such as onion and olive oil. Therefore, it is a simple and delicious way to prepare a healthy meal.
With some basic objects and some time, you can create a tasty dish that everyone likes.
What are the necessary ingredients?
To prepare a fish fillet in the oven, you will need the following ingredients:
- Fish fillet (tilapia, core or your choice);
- 1 lemon juice;
- 2 chopped cloves of garlic;
- salt and black pepper to taste;
- olive oil;
- 1 sliced onion;
- Slice colored peppers;
- sliced potatoes (optional).
What is the step by step to prepare the roast fish fillet recipe?
Follow this step by step to prepare a delicious baked fish in the oven:
1 first, season the fillets with lemon juice, garlic, salt and black pepper. So leave marine for at least 30 minutes.
2 – Then season a pan with olive oil and make a layer with the slices of onion and peppers.
3 – Place expert fillets on the layer of onion and peppers. By the way, if you are using potatoes, add them around the fillets.
4-Physically, cover the pan with an aluminum sheet and cook preheated to 200 ° C for about 30 minutes.
Finally, remove the sheet and cook for another 10-15 minutes or until the fish is golden.
Suggestions for a perfect roast fish fillet
To make sure that the roasted fish fillet is perfect, follow these tips:
1 – Let marine fish be enough to absorb spices well.
2 – Add vegetables such as onion, peppers and potatoes for a more complete and tasty dish.
3 – Try to cover the fish with a transformed toast mixture, garlic and lemon taste for a crunchy consistency.
What are the best spices of fish fillet in the oven?
Fresh herbs add a softer and aromatic flavor to the fish, while dry herbs give intensity to the sauce. Some of the best options include:
- Salsinha and chives bring freshness and a slightly spicy touch to the plate;
- Coriander is ideal for those who love a more surprising flavor, widely used in tropical recipes;
- Thyme and rosemary combine well with white fish, highlighting their softness;
- Oregano and basil give a Mediterranean touch and are perfect for cooking with olive oil.
The ideal is to use fresh herbs at the end of the preparation to preserve their taste and aroma, while drought can be incorporated into the fish before the oven.
Use of citrus fruits to improve taste
Citrusi are excellent allies to season the baked fish fillets as they help balance the taste and soften any metal notes of some species. The best options are:
- Lemon-Sicilian: it has a softer and sweeter flavor, which combines well with delicate fish;
- Orange: gives a sweet and sour touch to the dish, perfect for a differentiated seasoning;
- Frequent Lima: excellent for improving spices without masking the taste of fish;
- Passion fruit: it gives an exotic touch to the dish and harmonizes well with herbs such as coriander and basil.
In addition to highlighting the taste, citrus fruits help to soften fish meat, making it even more juicy.
How to choose the ideal type of fish to be cooked in the oven?
The choice of fish directly influences the consistency and the final result of the recipe. Stop fish are more suitable for cooking, as they maintain the juiciness and do not break easily in the oven.
Differences between fresh and salty fish
Fresh water fish tend to have a more neutral flavor and a softer consistency. They absorb spices well and are an excellent option for those who like a soft dish.
Fish in salted water, on the other hand, has a more intense flavor and a little more solid meat, being ideal for those looking for a dish with more presence of flavor.
The choice between one type or another depends on the personal taste and the recipe used.
Fish more suitable for cooking
- Tilapia: one of the most popular fish for roasts, has clear meat and smooth flavor;
- Painting: fresh water fish with solid consistency and balanced flavor;
- Blood: with firm meat and slightly sugary, cook very well with herbs and olive oil;
- Salmon: rich in natural fats, keeps the juiciness and combines well with the marinades of citrus fruits;
- COD: widely used in oven recipes, especially in Mediterranean preparations.
Regardless of the choice, a good spice and the correct cooking time will guarantee a soft, tasty and juicy oven fillet.
What dishes are better with roast fish fillet?
The choice of contours can further improve the gastronomic experience, balancing the elements of the dish. The carbohydrate options are:
- White or wholemeal rice: a classic that combines well with the lightness of the fish and can be increased with herbs or toasted almonds;
- Mashed Potatoes or Manioc add creaminess to the dish and contrast well with the consistency of roasted fish;
- Baked or grilled vegetables: courgettes, carrots, peppers and broccoli are excellent options for a balanced and nourishing dish.
These contours help to make the dish more complete by adding different plots and flavors.
Salads and sauces that harmonize with roasted fish
The sauces and salads can bring a contrast of flavors and make the dish even tastier:
- Green salad: fresh leaves, such as rocket and lettuce, combine well with the lightness of the fish;
- Tropical salad: combine fruit such as mango or pineapple with green leaves adds a refreshing touch;
- Herbal sauce: made with olive oil, parsley, chives and lemon, it improves the taste of fish without chewing it;
- Passione fruit sauce: a bittersweet option that perfectly combines smooth fish.
How to prevent the fish fillet from sticking to the pan?
One of the challenges in the preparation of the baked fish fillet in the oven is to prevent meat from sticking to the pan, which can compromise its presentation and consistency. Some simple techniques help to avoid this problem.
Grease and cover pan techniques:
- Ungo with olive oil or butter: create a thin layer of fat prevents fish from attacking and facilitating its removal after cooking;
- Align the pan with parchment paper: this method creates a natural non -stick surface, preventing the fish from burning or attacking;
- Use of grids or grids: the collection of the fillet on the pan allows a more uniform cooking without direct contact with the background.
These practices ensure that the fish are golden outside and juicy inside.
Papilota use for BI FISH
Papilot is a French technique that involves cooking fish wrapped in parchment paper or aluminum sheet, ensuring wet and uniform cooking:
- maintains the humidity and flavors of the spices;
- It prevents the fish from attaching to the pan;
- Facilitates cooking, ensuring softness and juiciness.
To prepare the Papill roasted fish fillet, just put the fish on a piece of parchment paper, add spices and close well, forming an envelope that keeps the steam inside.
What are the common errors when cooking the fish fillet and how to avoid them?
Although it is a simple recipe, some errors can compromise the consistency and taste of the baked fish fillet in the oven. Knowing these defects and knowing how to avoid them helps to guarantee a perfect dish.
Inadequate temperature of the oven
The very hot oven can quickly dry the fish, making it hard and dry. While the oven is too low, prolong the cooking times and can straighten the fish.
The ideal temperature for cooking fish fillets is between 180 ° C and 200 ° C, allowing uniform cooking and preserving the juiciness of the meat.
Excessive or insufficient cooking time
With excessive cooking, the fish loses humidity and becomes dry and fibrous. Insufficient cooking can cause raw fish or a gelatinous consistency.
The ideal time varies according to the thickness of the fillet, but in general, 20-25 minutes are sufficient for cooking inside the fish without losing the softness.
A good advice is to check whether the meat crumbles easily with a fork, which indicates that it is in the right point.
Why the fish fillet with potatoes?
The baked fish fillet with potatoes is a great way to add more flavor and consistency to your dish. The combination of soft fish with crunchy potatoes is undoubtedly irresistible.
Ingredients for baked fish fillet with potato
The ingredients necessary for this recipe are therefore:
- Fish fillet (tilapia, core or your choice);
- sliced potatoes;
- 1 lemon juice;
- 2 chopped cloves of garlic;
- salt and black pepper to taste;
- olive oil;
- 1 sliced onion;
- Slice colored peppers;
- Fresh herbs to taste (parsley, coriander, etc.).
How to prepare the fish fillet and the potato to cook?
Follow these steps to prepare the fish fillet and potato to cook:
1 first of all, season the fillets with lemon juice, garlic, salt and black pepper. Let Marine for at least 30 minutes. In addition, season the potatoes with olive oil, salt and pepper.
2 – Then season a pan and make a layer with slices of onion, peppers and potatoes.
3 – Place expert fillets on the vegetable layer. Finally, cover the pan with an aluminum sheet and bake in a preheated oven at 200 ° C for about 30 minutes.
4 Remove the sheet and cook for another 10-15 minutes or until the fish is golden and potatoes soft.
What else do I know about roast fish fillet?
See, therefore, the most common doubts about the subject.
Can I add vegetables when cooking the fish fillet?
Add vegetables such as potatoes, carrots, courgettes or cherry tomatoes, for example around the fillet it is a great way to integrate the meal and enjoy the taste of fish juices.
How to know if the fish fillet is fresh?
Make sure the eyes are bright and protruding, red or pink expedients and firm and elastic meat to the touch. Fresh fish, by the way, does not have a strong and unpleasant smell.
What are the benefits of cooking fish fillet in the oven?
Cooking preserves the nutrients of the fish, so it is an option for a healthy preparation with fewer fats and maintains the natural flavors of the fish.
Can I freeze the baked fish fillet?
After a correct cooling, in fact, the roasted fish fillet can be frozen for a maximum of 2-3 months in an airtight container. But heats in the oven to maintain consistency and taste.
