Fish Tray with Vegetables and Lemon in the Oven

Tariq El-HassanChef

Ingredients

• Fish, sardines or mackerel
  1 kilogram
• Onion
  0.5 kilogram
• Tomatoes
  4 pieces
• Bell Pepper
  2 pieces
• Green Chili
  4 pieces
• Garlic, minced
  100 grams
• Lemon
  4 pieces
• Oil
  4 tablespoons
• Chili
  0
• Vinegar
  0
• Salt
  0
• Cumin
  0
• Coriander
  0

Steps

1. 1

   Wash the fish well with vinegar, lemon, and salt, cut into pieces or leave whole as desired.

   Required Tools:

   Mixing Bowl

   Knife

   5 min
2. 2

   Mix garlic, salt, chili, cumin, lemon, dried coriander, and a little vinegar, and marinate the fish with half of the mixture, leaving the other half aside.

   Required Tools:

   Mixing Bowl

   5 min
3. 3

   Slice the onion, bell pepper, and tomatoes into rings and add the remaining mixture, mixing well.

   Required Tools:

   Knife

   Mixing Bowl

   5 min
4. 4

   Place half of the vegetables in the baking sheet, then add the marinated fish, followed by the remaining vegetables, drizzle with lemon juice and a sprinkle of oil, and bake until cooked.

   Required Tools:

   Baking Sheet

   10 min

Nutrition Facts

Ingredients Nutritional Facts (per 100g)

Onionper 100g

Energy40 kcal

Protein1.1 g

Total Fat0.1 g

Carbohydrate9.34 g

Dietary Fiber1.7 g

Total Sugars4.24 g

Bell Pepperper 100g

Energy20 kcal

Protein1 g

Total Fat0.2 g

Carbohydrate4.7 g

Total Sugars2 g

Dietary Fiber1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Green Chiliper 100g

Energy20 kcal

Protein1 g

Total Fat0.2 g

Carbohydrate4.7 g

Total Sugars2 g

Dietary Fiber1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Lemonper 100g

Energy29 kcal

Protein1.1 g

Total Fat0.3 g

Carbohydrate9.3 g

Total Sugars2.5 g

Dietary Fiber2.8 g

Water88 g

Oilper 100g

Energy884 kcal

Total Fat100 g

Chiliper 100g

Energy318 kcal

Protein12 g

Total Fat13 g

Carbohydrate55 g

Dietary Fiber9 g

Vinegarper 100g

Energy21 kcal

Carbohydrate0.93 g

Saltper 100g

Ash100 g

Cuminper 100g

Energy375 kcal

Protein18 g

Total Fat22 g

Carbohydrate44 g

Dietary Fiber11 g

Total Sugars2.2 g

Corianderper 100g

Energy50 kcal

Protein2 g

Total Fat1.5 g

Carbohydrate10 g

Dietary Fiber4 g

Total Sugars1 g

* Nutritional values are approximate and calculations may be affected by ingredient type, farming, storage, and cooking methods.

Dietary Features & Tags