Baked fish

Quick to prepare and always effective, fish in foil is a second course appreciated for its delicacy and for the very particular way in which it is presented. This type of preparation, which involves wrapping the fish in a sheet of food paper , seems to be the perfect marriage between the full-bodied taste of cooking in the oven and the sobriety of the steam, which preserves the nutrients contained in the fish.

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Identity Card of the Recipe

• 178 KCal Calories per serving

• Ingrediants

  • a splash of brandy
  • a few leaves of thyme
  • 300 g of cuttlefish
  • q.s. of salt
  • a sprig of parsley
  • 100 g of cherry tomatoes
  • a pinch of red pepper
  • q.s. of pepper
  • About 50 g (2 heaping tablespoons) of breadcrumbs
  • 30 g of black olives
  • 2 tablespoons (20 ml) of extra virgin olive oil
  • untreated lemon juice
  • 300 g of shrimp
  • 400 g of amberjack fillet
  • 30 g of capers
  • 2 tablespoons (30 ml) of dry white wine

  Materials Needed

  • Fish knife
  • Vegetable knife (cherry tomatoes and olives)
  • Parsley knife
  • Lemon strainer
  • Bowls to prepare the sauce

  Preparation

  The preparation of the fish in foil is extremely quick: what is very important is to carefully clean the fish before cooking it in the oven.

  1. Thoroughly clean the fish, then remove the head, tail and bones from the amberjack. Then clean the prawns and cuttlefish, which must be very fresh.
  2. Cut the amberjack into 4 pieces and the cuttlefish in layers to facilitate subsequent cooking.
  3. So prepare the sauce: in a small bowl, pour a couple of tablespoons of brandy (ideal for removing the typical strong smell of fish), two tablespoons of dry white wine, a tablespoon of extra virgin olive oil and the juice of half a lemon. Mix the emulsion well.
  4. In the meantime, prepare the chopped tomatoes, as well as the sliced ​​black olives (you can also leave them whole).
  5. Prepare 4 rectangles of aluminum paper or baking paper: on each piece of paper sprinkle a handful of breadcrumbs, which will be used to absorb the cooking liquid of the fish.
  6. Then divide the fish into 4 portions, and place each part in a rectangle of aluminum foil. Salt and pepper to taste; add a little parsley and a few leaves of thyme. Those who wish can also add a little chilli.
  7. At this point, sprinkle the fish with 2-3 tablespoons of previously prepared emulsions, and finish with a little cherry tomatoes, a handful of olives and some capers. Before baking, sprinkle the fish with a little grated bread (essential to absorb the liquid that will form during cooking).
  8. Wrap the fish with parchment paper, leaving a small vent on top, so that the liquid can partially evaporate during cooking.
  9. Put the fish in a preheated oven at 180 ° C for 20-25 minutes.

  Alice's comment - PersonalCooker

  Compared to other cooking methods such as frying or roasting, the foil is an excellent cooking technique, ideal for fully enjoying the flavor of the fish and taking in all its nutrients. And then, what to say, just look at it to entice us to eat it because even the eye wants its part.

  Nutritional values ​​and Health Comment on the recipe

  Baked fish is a rich and tasty second course. It boasts a moderate lipid content and excellent quantities of monounsaturated and polyunsaturated fatty acids; the cholesterol supply is also significant, but by reducing the shellfish-based ingredients it is possible to reduce it significantly. Despite the presence of cherry tomatoes in the foil, it is advisable to combine it with an abundant and possibly raw vegetable side dish.