Fish - very necessary product for human health. The regular use of fish promotes improvement of work of nervous system, memory strengthening, maintaining visual acuity and the correct metabolism. It is especially important to give fish to children, the growing organism very much needs vitamins and Omega-3 amino acids. And if to bake fish in an oven with vegetables, then it is possible to derive the maximum benefit from a dish.
It is required to you
- - a saltwater fish of the small size - 2 pieces or a large fish - 1 piece;
- - a white cabbage - 800 g;
- - carrots - 1 piece;
- - onions - 2 pieces;
- - paprika - 1 piece;
- - tomatoes - 2 pieces or tomato paste - 1 tablespoon;
- - a lemon of the large size - 1 piece;
- - mayonnaise;
- - cheese of firm grades - 200 g (at will);
- - fresh greens (fennel and/or parsley) - 1 bunch;
- - mix of pepper;
- - salt;
- - sunflower oil;
- - form for roasting.
Instruction
1. Peel onions and carrot, at paprika remove a fruit stem and sunflower seeds. Cut onions with half rings, carrot - straws, chop pepper small pieces, chop cabbage strips. Divide tomatoes into small cubes.
2. Take a frying pan and pour sunflower oil. When it well is warmed, put the cut onions and fry till golden color. Add carrots, pepper and the chopped cabbage. Mix everything and fry until cabbage becomes soft. After that add tomatoes or tomato paste, salt to taste and fry 2-3 more minutes.
3. Both fishes clean, wash a baking plate with flowing water and cut large flank steaks. Or, if you have one large fish, it is possible to make in her several deep cuts on length. Rub off fish mix of pepper, salt and cover with mayonnaise.
4. Include an oven and establish temperature of 180 degrees. Oil a form for roasting sunflower and lay out on it a half of subfrying. Afterwards lay fish and water her with juice of a half of a lemon. Cut other half of a lemon on thin ringlets and lay from above or enclose in cuts. Put the second part of subfrying on fish and evenly distribute it.
5. Make a network of mayonnaise and send a form to the warmed oven for 30-40 minutes until ready. In 10 minutes up to the end pull out a form and strew a dish with the cheese grated on large (at will).
6. Lay out ready fish with vegetables on a big dish or spread out in the portions to plates and give to a table, having decorated with the crushed fresh greens.