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track your foodRoasted Fish With Assorted Vegetables And Puree Recipe
Roasted Fish with Assorted Vegetables and Puree is a delightful and nutritious meal that beautifully combines lean protein from the fish with a colourful array of vegetables, all brought together with a smooth and comforting puree. This dish is perfect for anyone looking to enjoy a healthy, balanced meal that is as pleasing to the eye as it is to the palate.
🌎 International: Main Course
- 🔥 Calories 500kcal
- 🍗 Protein 30g
- 🍚 Carbs 50g
- 🧈 Fat 15g
🥗 Ingredients:
- fish fillet (125g)
- broccoli (50g)
- cauliflower (50g)
- carrots (50g)
- bell pepper (30g)
- squash or pumpkin puree (100g)
- tomato (30g)
- cucumber (30g)
- olive oil (15g)
- herbs and spices (10g)
- fresh herbs like parsley (5g)
🍳 How to cook (1 serving):
Preparation of Vegetables
Begin by preheating your oven to 200°C (392°F). Wash and chop the broccoli, cauliflower, carrots, bell pepper, tomato, and cucumber into bite-sized pieces. Toss them lightly in olive oil and season with your choice of herbs and spices.
Roasting the Vegetables
Spread the seasoned vegetables on a baking tray lined with parchment paper. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and slightly caramelized.
Preparing the Fish
While the vegetables are roasting, prepare the fish fillet by seasoning it with salt, pepper, and a drizzle of olive oil. Place it on a separate baking tray. Once the vegetables have been in the oven for about 15 minutes, add the fish to the oven and bake for 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
Preparing the Puree
For the puree, boil or steam approximately 100 grams of squash or pumpkin until tender. Blend it into a smooth puree with a pinch of salt and a drizzle of olive oil for richness.
Assembly and Serving
To serve, spoon a generous amount of the puree onto a plate. Arrange the roasted vegetables and the cooked fish fillet on top. Garnish with fresh herbs, such as parsley, for an added touch of freshness and color.
⭐️ Nutrition facts:
This meal is an excellent source of high-quality protein from the fish, which is crucial for muscle repair and growth. The assorted vegetables provide a wealth of vitamins and minerals, including Vitamin C, Vitamin K, and potassium, which support immune health, bone health, and heart health, respectively. Additionally, the olive oil used in roasting and the puree adds healthy fats, which are important for brain health and satiety.
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