Preparation: Step 1
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First you need to prepare all products. A militias for baking in the oven must be defrosted in advance — it is better to do it in the refrigerator, then the fish will retain its texture and will not flow when cooking.
You can use a whole carcass of polions, but more convenient — fillet, as in this recipe. So you will not have to mess with the bones.
Green peas is suitable for both fresh and frozen. The main thing is that it is juicy and sweet.
Cherry tomatoes are better to choose sweet varieties — they will add freshness and brightness to the dish. -
Step 2
If you have a whole milk, it must be thoroughly washed under cold water, if necessary, remove the insides and bones. Then dry with paper towels and cut into medium portioned pieces.
If you use a till fillet, just divide with your hands into 3-4 parts or cut with a knife.
💡 Advice: Mintay is a delicate fish, so act carefully when cutting to maintain the shape of the pieces.
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Step 3
First remove the zest from lemon — only the yellow part, without white bitterness. Then squeeze the juice (it should turn out about 2 tbsp.).
In a small bowl, combine lemon juice, zest, chopped garlic, olive oil, salt, black pepper and dried herbs — you can take Provences or Italian. Mix until smooth.
You will get a fragrant marinade that will make the fish juicy and tasty after baking in the oven with vegetables.
💡 Advice: For a saturated taste, let the marinade stand for 5 minutes so that the garlic gives the aroma of oil.
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Step 4
Put pieces of fish in a deep bowl, pour the marinade and gently mix with your hands or spatula.
Leave marinated at least 20 minutes at room temperature. If there is time, put in the refrigerator for 40-60 minutes so that the taste becomes deeper.
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Step 5
If you use frozen green peas, pour it with boiling water for 3-4 minutes, then drain the water and rinse with cold — this will retain a bright green color and a pleasant texture.
Fresh peas can be used immediately without additional processing.
💡 Advice: You can replace peas with patch beans — it also goes well with fish and vegetables.
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Step 6
Wash the tomatoes, dry with a paper towel, then cut in half. If the cherry is large — cut into a quarter. They will give the dish a pleasant sweet and sour note.
Clean and cut the bow in half rings — it will give juiciness and light sweet after baking.
💡 Advice: Want to add colors? Throw a couple of slices of sweet pepper or zucchini — this will decorate the dish.
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Step 7
Turn on the oven at 180 ° C, let it warm up.
Prepare a baking dish — you can take ceramic, glass or just heat -resistant.Put pieces of marinated pollock on the bottom along with the remnants of the marinade — it will give juicy during cooking.
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Step 8
Between pieces of fish, lay out peas and cherry, lay out half rings of the bow on top.
Set a little additionally salt and pepper to taste.
Covering the shape with foil — it is important that the fish does not dry — and put in the oven to the average level.Bake polish with vegetables in the oven for 20–25 minutes. A polish should become matte, and when pressed with a fork, it is easy to divide into layers.
💡 Advice: Want a golden crust? 5 minutes before the end, remove the foil and let the fish brid a little.
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Step 9
Ready! Now you know how to bake pollock with vegetables in the oven tasty, so that it turns out to be gentle and juicy. The dish is suitable for both everyday life and for light dinner on the weekend.
If desired, add a little lemon juice, fresh chopped greens — dill, parsley or cilantro.
Serve hot. The dish goes well with the side dish — potato puree, brown rice or whole -grain bread.
📌 And if you want even more ideas Look at our selection of fish recipes in the oven — With step -by -step photos, tips and videos.
