Baked Fish and Vegetables for Two
Author: Frank Ernhart
This baked fish and vegetable dinner is a one dish meal for two. Accompaniments might include a nice potato salad, as it did here, or possibly coleslaw, or a simple tossed salad with lots of greens.
The dinner was made with two wild caught salmon fillets (about 2 ounces each) and the portions are about right for 2 people. The recipe could easily be doubled to serve 4. The fish I chose was salmon, but you could easily substitute whitefish, flounder, haddock, or others. Since the recipe was actually designed by modifying a chicken breast recipe, you could also substitute chicken or turkey breast fillets.
A thin fillet would be preferable in any case because of the shorter cooking time.
Salmon Vegetable Bake with Cheese
2 wild caught salmon fillets (thawed)
zest from one orange
1 celery rib(cut into matchsticks)
1 medium carrot(cut into matchsticks)
1 medium onion, chopped
1 teaspoon oregano
1 teaspoon salt
1/4 teaspoon black pepper
5 tablespoon olive oil
2 slices of Swiss, longhorn, or American cheese
After cutting the celery and carrots into matchsticks and chopping the onion, saute these in 3 tablespoons of the olive oil. In the meantime, zest the orange, and rinse and pat the salmon fillets dry. Preheat the oven to 450 degrees Fahrenheit, then grease a baking dish or metal cookie pan.
Place the fish fillets on the pan, then place half the cooked vegetables on top of each fillet. After mixing the salt, oregano and orange zest, sprinkle about half the mixture on top of the vegetable mixture on each fillet. Drizzle the 2 remaining tablespoons of olive oil over the top of each, then place the dish in the preheated oven. Bake for 7 minutes, or until the fish fillets flake easily. Remove from the oven and place a slice of cheese over each fillet, then return to the oven just long enough to melt the cheese (about 5 minutes).
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About the Author
Frank Ernhart, retired engineer, home chef, auctioneer, internet marketer