Oven Baked Fish and Vegetables

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Preparation : 10 min Cooking : 40 min
320 calories/serving
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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 turnips, cut into 1,5 cm pieces 170 g
1 red snappers, whole, or other firm-textured fish 750 g
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. 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 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.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

320

Fat

12 g

18 %

Saturated 1.7 g
+ Trans 0 g

9 %

Cholesterol

40 mg

Sodium

410 mg

17 %

Carbohydrate

27 g

9 %

Fibre

4 g

17 %

Sugars

6 g

Net Carbs

23 g

Protein

28 g

Vitamin A

60 %

Vitamin C

48 %

Calcium

9 %

Iron

12 %
More info

Claims

This recipe is :
Excellent source of  :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin D
Good source of  :
Fibre, Folacin, Manganese, Pantothenic Acid, Vitamin C, Vitamin E, Vitamin K
Source of  :
Calcium, Copper, Iron, Vitamin B1, Vitamin B2, Zinc
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

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

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  • 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

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