Tuna is a fish that is very rich in vitamins, phosphorus, calcium. It is incredibly tasty and healthy. Especially good is tuna cooked in the oven with vegetables. This is a minimum of calories and additional vitamins contained in "friends from the garden."
A wholesome and hearty dinner is very easy to organize. Even if you do not adhere to a healthy diet, sometimes arrange fasting days correctly and useful. An excellent solution in this case would be tuna baked “on a pillow” of vegetables. In addition, this fish goes well with any side dish. It can be supplemented with rice, mashed potatoes, etc.
List of Essential Ingredients
To prepare the dish you will need:
- 800 g of tuna.
- 250 g of onion.
- Two tablespoons (tablespoons) of high-quality tomato paste.
- 250 g sweet bell pepper.
- Two tablespoons of lemon juice.
- A pinch of salt.
- Laurel leaf.
- 200 g of carrots.
- Sunflower oil.
- Ground black pepper.
- 3 cloves of garlic.
- Fresh dill.
- Spice.
Cooking features
The recipe for tuna, in the oven with cooked vegetables, involves the preparation of fish. It needs to be gutted, the head and intestines removed. Rinse the fish well with tap water. Cut the tuna into portions. Experienced housewives know that a fish such as tuna needs a marinade. If you do not marinate it first, then the meat will turn out to be quite dry and fresh. This is where spices come to the rescue. Mix salt, chopped dill, ground black pepper, lemon juice, finely chopped garlic in a separate plate. Mix well with pieces of fish. We leave the tuna to marinate for two hours in the refrigerator.
In order for the tuna, baked in the oven with vegetables, to turn out not only useful and tasty, but also a beautiful dish, vegetables should be taken bright and juicy. The recipe indicates bell pepper. Take not one, but several flowers. Wash the vegetable, cut in half, remove the core and seeds, cut the flesh into long strips. Peel onions, cut into half rings. Peel the carrots, cut into thin circles. If desired, you can increase the amount of vegetables used. You can add zucchini, eggplant, squash, tomatoes, hot pepper, etc.
Heat the pan. In oil, fry all prepared vegetables. In the last minutes we put tomato paste, salt, bay leaf and black pepper.
Take a baking dish. We spread part of the fried vegetables to the bottom of the dishes. Spread the tuna on top. "Cover" the fish with the remains of vegetables. Add 40-50 ml of water. You can sprinkle any cheese on top. Cooking tuna in the oven with vegetables will occur for 35-45 minutes. The temperature in the oven is 200 degrees.
As a result of the above simple manipulations, a very juicy, tasty and healthy dish is obtained. After tasting such a fish, you will add a decent portion of protein, vitamin D, vitamin K, omega-3 to your body.
Tuna with vegetables in the oven in the foil
We offer you another recipe for tuna. This is a very simple and quick option that many chefs around the world use. Even an inexperienced mistress or an inveterate bachelor will cope with the task. The dish is hearty, tasty, fragrant and incredibly healthy.
Products
- 4 medium sized fish.
- A bunch of celery.
- A pinch of salt.
- Two onions.
- Three red bell peppers.
- 180 ml of olive oil.
- Ground black pepper.
- Oregano.
- Dried basil.
- Four potatoes.
- 2 large carrots.
Description of the cooking process
To cook tuna in the oven with vegetables, you need foil. It is necessary to cut 4 (by the number of fish used) large squares. It will be a kind of plate for the dish. At the bottom of our improvised containers, we lay potato circles. Add some olive oil on top, sprinkle with black pepper, ground spices and salt. Next is a layer of onions in half rings. Bell pepper (it is better to take a few bright colors), clear the core and cut into large cubes. Put pepper on top of the onion. Cut celery and carrots into thin rings. The top layer of this pyramid is tuna. Do not forget that before cooking tuna in the oven with vegetables, fish must be marinated. This can be done using a mixture of lemon juice, sesame or olive oil, oregano, dried basil and other spices.
Wrap the edges of the square, tightly wrapping fish and vegetables. The oven is preheated to 200 degrees. Cooking time is 30 minutes. To get a crispy golden crust, just open the foil 10 minutes before cooking.
Healthy breakfast
If you have free time in the morning, you can always cook tuna in the oven with vegetables according to an incredibly fast and simple recipe. To do this, small bowls are suitable, which housewives usually use to cook julienne or portioned hot salads.
What is required
- Small bell pepper.
- One carrot.
- Several boiled broccoli inflorescences.
- Salt.
- 160 g of tuna - fillet.
- Ground black pepper.
- Fresh dill.
- Chicken eggs (one for each bowl).
- A tomato.
- Cheese (you can take any, including processed or feta cheese).
How to cook
Wash the Bulgarian pepper, clean from the "insides", cut into cubes. Peel the carrots, chop with a coarse grater. Boil the broccoli, cut into several parts. Marinated tuna fillet in lemon juice with a pinch of sugar, olive oil, salt, dried basil. Cut the tomato in half, remove the liquid core, cut the hard flesh into cubes.
We proceed to the assembly of the dish. At the bottom of the bowl we lay out slices of carrots, then cubes of bell pepper, onion and fish. Do not forget to sprinkle the layers with a small amount of spices and salt. Break one chicken egg on top of each bowl. We fall asleep with cheese. Sent to the oven for 20-25 minutes. The temperature in the oven should be at least 190 degrees. We get out of the oven. Put the bowls on the saucers and serve.
The dish is served in the same dish in which it was cooked. It is beautiful and comfortable. Note that the recipes for cooking tuna in the oven described above are variable and universal. You can always replace both fish and the amount of vegetables. As a side dish (pillows, substrates), you can use boiled rice, homemade homemade noodles, store spaghetti, black rice, yeast or puff pastry, etc.