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EASY-BAKED WHITE FISH AND VEGETABLES

5 from 1 vote
Whitefish is baked in between layers of nutrient-rich vegetables like onion, carrots, celery, peppers, tomatoes, and fresh herbs. The result is a flaky white fish that’s tender and flavorful.
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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 8 people
Course: Main Course
Ingredients Equipment Method

Ingredients
  

  • 2 1/2 lbs swai fish
  • 2-3 tbl oil (olive oil, ghee, grape seed, avocado)
  • 2 onions thinly sliced
  • 4 carrots grated
  • 3 celery sticks
  • 4 tomatoes- grated without skins (or 12 oz of tomato puree)
  • 1/2 cup milk
  • 3 large bell peppers (red bell pepper, yellow bell pepper, orange bell pepper)
  • 4  cloves of fresh garlic (pressed)
  • salt and pepper - to taste
  • Vegeta seasoning (optional)
  • 2 tbl mayonnaise- Greek yogurt or sourcream
  • 1/2 bunch  bunch chopped fresh parsley

Equipment

  • deep casserole dish
  • Cutting board
  • Knife
  • large skillet

Method
 

  1. Cut the fish into four, then dry them with a paper towel to remove excess moisture. 
    Pour oil into a large nonstick skillet, just enough to cover the bottom (about a tablespoon). Place on medium-high heat to warm up.  Season the fish on both sides with salt and ground black pepper. Be light-handed with the salt on the fish. 
  2. Peel and halve the onions then thinly slice them, julienne the bell peppers, and slice the celery into thin strips. Clean and grate the carrots as well as the tomatoes. The skin of the tomato should stay behind. ( or you can use crushed tomatoes from the can) Peel the garlic and then mince them using a garlic press.
  3. Add another tablespoon of oil to the same skillet as you cooked the fish in, heat the skillet back to medium-high heat, then add the onions, carrots,  bell peppers, and celery to the skillet. Season with salt or Vegeta (about 1 tsp) and ground black pepper(1/4-1/2 tsp). Cook for 5-7 minutes, until the vegetables soften. Add the tomatoes, milk, and garlic. Give it a good mix, taste for seasonigs then season to taste if it needs more salt or vegeta. Cook for another 8-10 minutes.
    Turn the heat off, then add the freshly chopped parsley and dill. 
  4. Preheat the oven to 350 degrees. 
  5. Layer half of the fish in the bottom of the baking dish, then spread half of the vegetables over it. Spread one tablespoon of mayonnaise over the vegetables.  Then, layer the rest of the fish over the vegetables. Spread the remaining vegetables over the fish. Then, finish off with another tablespoon of mayonnaise. Sprinkle with some cheese. This is optional, but who doesn't love a little cheese? Am I right!? ;)
  6. Cover the baking dish with either a lid or aluminum foil, then bake in the oven for 30 minutes or until the vegetables are soft and the fish is fully cooked.