Fish casserole with vegetables for diet
Ingredients
- Fillet thickness: 1 kilo
- Tomato: 4 pcs (chopped)
- Lemon: 1 piece (sliced)
- Carrots: 2 tablets (cut into circles)
- Potato: 2 tablets (cut into cubes)
- Onion: 1 piece (chopped slices)
- Vegetable oil: a quarter cup
- Green coriander: ½ cup (chopped)
- Lemon juice: a quarter of a cup
- Olive oil: a tablespoon
- Paprika: a tablespoon
- Garlic: 5 cloves (crushed)
- Cumin: a tablespoon
- Red pepper: half a teaspoon
- Ginger: a teaspoon
- Cream: a cup (low fat)
How to prepare
- 1. Mix the coriander, vegetable oil, garlic, paprika, cumin, red pepper and lemon juice, and divide the mixture into two plates.
- 2. Soak the fish in the mixture for at least two hours in the refrigerator.
- 3. Put the olive oil in a crock or oven dish and distribute the carrots, potatoes, ginger, onions and tomatoes and season with salt.
- 4. Put the marinated fish pieces and pour the rest of the seasoning over the mixture and cream.
- 5. Distribute the lemon rings, cover the casserole with tin foil, and put it in the oven on a low heat for 45 minutes or until the vegetables are tender.
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