Fish protein is exceptionally wholesome and very digestible. Especially any kind of white fish has a relatively high percentage of proteins combined with relatively low fat.
40 min
Ingredients for 2 cups
- 300g fillet of white fish, e.g. codfish, plaice, sole (fresh or frozen)
- ½ zucchini
- ½ bell pepper
- 1 onion
- 1 tablespoon herbs, e.g. thyme, rosemary (optional)
- 6 tablespoons low-fat yogurt
- ⅓ cucumber
- 1 clove of garlic
- ½ lemon
- 1 tablespoon dill (fresh or dried)
- 2 teaspoons rapeseed or olive oil
- salt, pepper
Preparation
- Let the frozen fish defrost a couple of hours earlier, rinse with cold water, pat dry.
- Preheat oven to 200° C (392° F, no circulating air).
- Wash zucchini and bell pepper.
- Skin onion and chop into medium sized pieces.
- Core bell pepper and slice into medium sized pieces.
- Cut zucchini into thicker slices.
- Grease an oven dish with 1 teaspoon oil and put in vegetables.
- Lay fish fillets on top of the vegetables, add salt and pepper and sprinkle with 1 teaspoon oil
- Put the dish in the oven, let bake for about 25 minutes.
- Meanwhile chop or grate cucumber.
- Chop or press garlic.
- Squeeze lemon.
- Chop dill if necessary.
- Mix garlic, cucumber, lemon juice and dill with yogurt.
- After taking out the dish from the oven, serve with yoghurt sauce.
