Baked Fish for Fish-Fasting Days
Hake baked with onions, carrots, tomato, lemon, and dill. Perfect for fasting days when fish is allowed.
- Time
- 30 min
- Serving
- 296 kcal
- Ingredients
- ≈ $2.68
- Protein
- 32 g
Ingredients
- 1 Pollock filletpack 600 g ≈ $5.50 180 g
- 2 Onions≈ $1.60 per kg 50 g
- 3 Carrots≈ $1.50 per kg 70 g
- 4 Tomatoes≈ $4.67 per kg 100 g
- 5 Lemon≈ $4.70 per kg 20 g
- 6 Sunflower oil 10 ml
- 7 Dillpack 50 g ≈ $1.80 8 g
- 8 Salt 2 g
- 9 Ground black pepper 1 g
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Pat the fillets dry, season with salt and pepper, and drizzle with lemon5 juice.
Slice the onion2 into half-rings, grate the carrot3, and cut the tomato4 into rounds.
Grease the baking dish, layer the onions2 and carrots3, then place the fish and tomatoes4 on top.
Cover the dish with foil and bake at 375°F (190°C) for 20 minutes.
Remove the foil and bake another 5–7 minutes until the fish is opaque and flakes easily with a fork. Sprinkle with fresh dill7.
Tips
- Why it works
- Sprinkle the fish with lemon right after salting, so the salt doesn't dry it out. Without it, the flesh will turn tough.
- Substitutions
- Replace the carrot with potato (70 g), cut into slices 0.5 cm thick. Or replace the tomatoes with 100 g of canned tomatoes without the juice.
- Common mistakes
- The fish won't cook through if you don't remove the foil in time: it stays translucent inside and falls apart when you slice it.
- Storing and reheating
- Keeps for 2 days in the fridge. Reheat in the microwave for 2 minutes under a lid, adding 1 tbsp of water.
- Serve with
- Serve with buckwheat or rice cooked in water, to keep the dish filling and lean.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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