Non-Veg Recipe

Baked Fish with Exotic Vegetables.

Relish this healthy and delicious Baked Fish with Exotic vegetables.

This Baked Fish with Vegetables I cooked, is the healthiest dish.  Exotic vegetables and fresh fish fillet is used apart from Extra Virgin Olive oil.  You should try this at home.

Ingredients :

  • Fresh Fish Fillet  – 2 inch by 2 inch square piece – Four pieces.  Clean and keep it aside. I used Kingfish Fillet. You can use any fresh fish fillet.
  • Salt to taste.
  • Pepper powder – One tsp.
  • Balsamic Viniger – One tsp.
  • Dark Soya Sauce – One tsp.
  • Sweet Chilli Sauce – Two tsp.
  • Red Chilli Sauce – Two tsp.
  • Mustard Sauce – Half tsp.
  • Dry Thyme powder – One tsp.
  • Dry Oragano powder – One tsp.
  • Chilli Flakes – One tsp.
  • Tomato Ketchup – Two tsp.
  • Cherry Tomato – Ten nos.  – each cut into half.
  • Baby Corn – Four nos. – Sliced diagonally into two halfs.
  • Brocolli – 150 gms. – cut and cleaned in fresh water.
  • Zucchini – One – cleaned and cut into small cubes.
  • Fresh Parsley – Two tbs – Chopped finely.
  • Green Bell Pepper – One – Chopped into small cubes.
  • Red Bell Pepper – One – Chopped into small cubes.
  • Yell Bell Pepper – One – Chopped into small cubes.
  • Fresh Basil Leaves – Two tbs – Chopped finely.
  • Green Olive – 8 pieces – Cut into small round pieces.
  • French Beans – One Cup – Chopped into one inch pieces.
  • Green Peas – Half Cup.
  • Carrot – Chopped into small cubes – One Cup.
  • Potato.
  • Lime juice – One tsp.
  • Extra Virgin Olive Oil – Four tbs.

Method :

  • Marinate the Fish with pinch of pepper powder, pinch of salt and lime juice.  Rub it properly on the fish from all sides.  Leave it in the Fridge for atleast 15 minutes.
  • Take big Pan and add water upto to half the level.  Add half tsp of salt. Heat up this water.
  • Add Potato, French Beans, Brocolli, Green peas, Carrot and Baby Corn to this hot water and Saute them for 4 to 5 minutes.  Turn off the heat. Remove all these vegetables and keep it aside.
  • Slice Potato into long triangle pieces and keep it aside.
  • Remove the Fish from Fridge.
  • Take a Pan and add two tsp of Extra Virgin Olive Oil.  Heat it up.  Saute all the four Fish on high heat on both sides for just a minute on each side.  Don’t cook the fish completely.  Outer layer of fish should turn light brown.  This is to contain all the moist juices inside the fish.  Remove all the Fish from Pan.
  • Keep this same Pan on heat with all the juices and oil from fish.  Add remaining Pepper powder, Balsamic Viniger, Dark Soya Sauce, Red Chilli Sauce, Mustard Sauce, Dry Thyme powder, Dry Oragano powder, Chilli Flakes, Tomato Ketchup, Salt to taste and mix them well for a minute.  Add Cherry Tomato, Brocolli, Baby corn, Beans, Carrot, Peas, Olives, Yellow, Red, Green Bell Pepper,  Zucchini, and Toss them / Saute them on high heat for 2 to 3 minutes only.  Don’t have to cook them on the Pan.
  • Remove all the Vegetables after Sauteing them.
  • Lastly add all sliced Potatoes and Toss them well on high heat for 2 minutes.
  • Take a large Baking Bowl.
  • Add a layer of Saute’ed vegetables on it.
  • Place all four fish pieces gently all over the vegetables in the Baking Bowl.  Keep them seperated.
  • Sprikle pinch of salt all over the Fish and vegetables.
  • Sprinkle half of chopped Basil leaves and Parsley leaves on top Fish and Vegetables in the Baking Pan.
  • Add all remaining on top of Fish and spread them evenly in the Baking Bowl.
  • Sprinkle remaining chopped Basil leaves and Parsley leaves on top of the vegetables.
  • Drizzle Extra Virgin Olive Oil over the vegetables.
  • Pre-heat the Microwave Oven at 200 degree C temperature.  
  • Once Oven is Pre-heated, carefully place the Baking Bowl inside the Microwave Oven and start Baking.  Bake this Fish and Vegetables for 25 to 30 minutes at 160 degree C temperature.
  • After 30 minutes, Baked Fish and Vegetables are ready to eat.
  • Gently remove the Fish from the Baking Bowl to avoid breaking of the Fish, and place it on a serving plate.  Remove Vegetables and place them on top of the Fish and sides of the plate.  Sprinkle some of the juices (from the Baking Bowl) on top of the Fish. This will add flavour to the Fish. Serve Hot.
  • Ready to relish this healthy and delicious Baked Fish with Exotic vegetables.
  • Happy Eating.

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