For supporters of proper nutrition, gentle cooking without deep-frying and frying, as well as for lovers of steamed dishes, I offer a recipe for sea fish with rice in the oven. In addition to pollock, hake, hake, pangasius, tilapia and other varieties are suitable.
The most difficult thing is to cut the fish carcass: to separate the loin from the ridge and remove the small bones. There are no more difficulties, so this recipe can be confidently attributed to the simplest, ideal for those who choose universal dishes for every day.
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Ingredients:
Pollock - 400 g
Rice - 200 g
Garlic - 3 teeth.
Olive oil - 50 ml
Water - 300 ml
Salt, black pepper - to taste
Greens - for serving
Step by step recipe:
To cook fish and rice in the oven, take the food listed. If necessary, thaw the fish carcass on the refrigerator shelf.
In addition to olive oil, you can use any refined vegetable oil or even butter - decide for yourself.
Rinse white rice in cold water. Then we leave in a bowl with clean water to swell for 1 hour or longer.
The most convenient way is to soak the cereals in the evening, soak in water overnight at room temperature, and start baking the next day. Or prepare a semi-finished product in the morning, and bake it in the evening, for dinner. The longer the rice swells, the sooner it will cook in the oven.
Grease a spacious refractory mold with olive or other oil. Fill with swollen rice, fill with a new portion of water (you can boil water), salt, pepper.
Having separated the pollock fillet, cut it into transverse pieces of approximately the same size. Season with spices, mix. Add spicy flavors, herbs, rich fish mixes if you want.
We easily lay the fish on top of the rice - place it in one layer, more or less evenly. Cover with a sheet of foil (I recommend greasing it with oil too, so that the fish does not stick) and send it on a pallet or baking sheet to the oven, which is hot by that time.
Tomim at a temperature of 180 degrees for about half an hour. Sometimes we check rice for readiness / softness. If necessary, add boiling water in small portions.
Serve dietary sea fish with rice right away, decorating with fresh herbs.
Bon Appetit!
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