Cook navaga fish with vegetables in the oven

What do you need to know about cooking navaga?

Currently, more and more housewives are looking for a suitable recipe for navaga fish in the oven. What kind of sea creature is this anyway? Navaga comes from the cod family. But unlike its relative, it has a low cost, which explains its popularity.

In addition, navaga is considered a low-calorie product, because 100 g of baked fillet contains barely 75 kilocalories. But another advantage is the almost complete absence of fat. From a serving weighing 100 g, only one gram is allocated to fat. And everything else is easily digestible proteins, as well as fatty acids, vitamins, mineral compounds, micro- and macroelements.

Navaga is prepared in different ways. It can be fried, baked, stewed, steamed or grilled. The taste will be amazing in any case. And if you are convinced that navaga is tasteless, it means you simply haven’t learned how to cook it correctly.

Most often, culinary experts prepare navaga in foil in the oven. The recipe is simple, one might say classic. All you need to add is salt, ground allspice and freshly squeezed lemon juice. You should be most responsible when it comes to preparing the fish, and your table will have an appetizing aroma of delicious fish treats.

On a note! Cod fillet has a dense consistency, which makes it possible to subject it to various types of heat treatment. Even if you overcook the fish in the oven, rest assured that it will not break into small pieces on the plate.

The recipe for navaga in the oven with vegetables is very popular. The taste of navaga allows it to be combined with various vegetable ingredients, but traditionally carrots and onions are added to the fish, which are pre-sautéed in refined oil of sunflower seeds or olive fruits.

Cook's tips:

Navaga can not only be baked. The fillets of this sea fish from the cod family are used to prepare amazing fish soup and solyanka. You can safely include this product in your diet due to its low calorie content. It’s just better not to add fatty sauces when baking. The best option is lemon juice, salt and a mixture of ground peppers.

Every chef and experienced housewife knows how to cook navaga. And if you claim that the fish is not tasty, then you have never managed to master this culinary lesson. We invite you to bake navaga according to a simple recipe. The dish will turn out extremely tasty, and its amazing aroma will not leave anyone indifferent.

On a note! If the recipe calls for sour cream, you can replace it with cream. It is better not to use mayonnaise, as this will affect the taste of the prepared treat.

Ingredients:

Fresh frozen navaga – 1 kg;
sour cream with an average percentage of fat content - 4-5 tablespoons. spoon;
onion - three to four heads;
refined sunflower seed oil – 1 table. spoon.

Preparation:

If you bake navaga with vegetables, you don’t need to add sauce. But in this case, it is advisable to cover the heat-resistant form with foil so that the contents do not dry out and the fish is evenly baked. Before cooking the whole navaga, transverse cuts are made on the carcass, which can be filled with lemon slices, pieces of hard cheese or fresh tomatoes.

Navaga is a fish from the cod family that has a pleasant taste and many beneficial properties. This inexpensive product will have a noticeable impact on your health when prepared correctly. Let's find out what the benefits and harms of navaga are, who is especially recommended to use it, and how to choose and prepare fish correctly.

Navaga in the oven - popular cooking recipes

Navaga is a small sea fish from the cod family, which has a delicate taste and beneficial properties for the human body. There are a great many recipes for cooking navaga in the oven. It is made with vegetables, potatoes or sour cream. But regardless of the cooking method, this fish turns out very appetizing, despite its low cost.

With onions and carrots

Fish prepared according to this recipe turns out very soft and juicy, and even a novice housewife can handle the cooking process.

https://www..com/watch?v=kbLEd4Z0vJs

Before cooking navaga, it is necessary to cut it. It is necessary to remove the gills, entrails, and remove the outer skin. If you wish, you can remove all the bones to get two fillets, but this is not necessary for this dish.
Cut the peeled navaga into medium pieces, sprinkle with salt, black pepper and your favorite seasonings. Peel the vegetables, cut the onion into half rings, and grate the carrots.
Place the fish in flour, roll and fry in a heated frying pan with olive or vegetable oil until golden brown.
At this time, you need to sprinkle the baking dish with sunflower oil and distribute the prepared vegetables over the surface. Place fried navaga on top. Simmer everything in the oven for 20 minutes.
You can use thyme, rosemary or turmeric as seasonings. These spices go well with fish. This fish will be good with mashed potatoes or stewed vegetables. A tasty, low-calorie and quick dinner is ready. Bon appetit!

Time spent on cooking is 30 minutes.

Calorie content – 91 kcal, of which proteins – 13 g, fats – 3 g, carbohydrates – 6 g.

Number of servings – 3.

To prepare baked navaga you will need:

navaga – 3 pcs.;
2 onions;
2 cloves of garlic;
sour cream of any fat content – 200 gr.;
flour – 100 gr.;
soy sauce – 50 ml;
vegetable oil - for frying;
salt, pepper, spices - to taste.

Before stewing navaga in sour cream, you need to turn on the oven. The entire process of preparing the ingredients for the dish will take just a few minutes.

Wash the fish, remove the scales and remove the entrails, cut into medium pieces, roll in flour. Place the prepared fish in a frying pan and fry on both sides. Chop the onion and garlic. Now you can start preparing the sour cream marinade.

To do this, in one container you need to mix sour cream with soy sauce, add chopped onions and garlic and your favorite seasonings for fish. Place a layer of onion on the bottom of the baking sheet, fish on it, and pour the resulting marinade over everything.

If you don’t have sour cream on hand, you can use heavy cream and add a little flour to it for viscosity.

Simmer the fish for half an hour. The original version should look like the following photo.

Despite the simplicity of preparation, it turns out to be an excellent, low-calorie stew. You definitely need to cook navaga according to this recipe, because it’s very tasty.

With vegetables

Time spent on cooking is 40 minutes.

Calorie content – 81 kcal, of which proteins – 5 g, fats – 5 g, carbohydrates – 3 g.

Number of servings – 3.

To cook navaga in the oven with vegetables, you need to stock up on the following ingredients:

2 navagi;
1 onion;
1 sweet pepper;
2 tomatoes;
half a zucchini;
mayonnaise – 40 gr.;
salt, pepper - to taste.

Before cooking the fish, it is necessary to clean it of scales and entrails, and rinse it well. Add salt and black pepper. Now you need to prepare the sauce in which the fish will be baked. To do this, add a little water and black pepper to the mayonnaise. Place the fish in the resulting marinade.

Cut bell peppers, zucchini, tomatoes, onions and a little garlic into small slices. Cover a baking sheet with a layer of sunflower oil, lay out the vegetable mixture, and place the fish on top. There is no need to drain the sauce, this will make the dish even juicier. Everything should look something like the following photo.

Bake everything for half an hour. And you can delight everyone with the most delicate fish.

With potatoes

Cooking time is half an hour.

Calorie content – 108 kcal, of which proteins – 11 g, fats – 3 g, carbohydrates – 8.7 g.

Number of servings – 3.

In foil

Cooking time – 40 minutes.

Calorie content – 96 kcal, of which proteins – 15 g, fats – 5 g, carbohydrates – 3 g.

Number of servings – 6.

In order to make navaga in foil in the oven, you need:

navaga – 1 kg;
one onion;
mayonnaise – 2 tbsp. l.;
salt, seasonings - to taste.
vegetable oil.

Wash and clean the carcasses, cut into portions. Lubricate it with mayonnaise and your favorite spices. Place on a baking sheet lined with foil, top the fish with onions chopped into half rings. Cover with foil and bake for 30 minutes. And you can treat your guests to delicious fish.

In the marinade

The time spent on cooking is half an hour.

Calorie content – 135 kcal, of which proteins – 6 g, fats – 8 g, carbohydrates – 6.4 g.

Number of servings – 3.

To prepare navaga baked in the oven under marinade, you will need:

three fish carcasses;
2 medium carrots;
2 onions;
tomato paste – 1 tbsp. l.;
vegetable oil;
salt, sugar, pepper - to taste.

Thaw the seafood, cut off the heads and gut. Add salt and pepper, roll in flour and place in a greased baking dish. Simmer everything for 15 minutes.

At this time you need to make the sauce. Peel and chop the onion and carrots into large pieces. Add salt, pepper and a little sugar to the tomato paste. This component will add a savory sweetness to the dish and reduce the acidity from the tomato paste.

Boil the resulting sauce for 2-3 minutes and pour over the fish. Bake everything together with the sauce for 5-7 minutes. And you can treat everyone to wonderful fish. Boiled potatoes are best as a side dish.

Conclusion

Navaga is a fish that is rich in selenium, vitamins A and E, and is also completely calorie-free.

That is why nutritionists often advise including it in the diet of those who want to lose weight and pregnant women who need vitamins.

The main thing is to be able to choose high-quality seafood; it is better to give preference to chilled rather than frozen fish. Then navaga will not only bring exceptional benefits, but will also delight you with its taste properties.

Source: https://moreprodukt.info/treskovye/navaga-v-duhovke

What kind of fish is this

Navaga is a small, spotted, olive-colored fish. It lives in the cold waters of the Far Eastern and northern regions. There are two types of navaga:

Northern. Habitat: White, Kara and Barents Seas. Its size does not exceed 30 cm. The meat is more soft and tender. This type of fish was primarily caught for industrial purposes.
Far Eastern. This fish is larger than the northern one and lives in the Bering, Chukchi, Okhotsk and Japan seas. Another name for this variety is “vahnya”.

In general, these two types are similar in taste. Fish caught in late autumn or winter has the best taste.

Baked fish in foil with creamy sauce

I offer a very simple recipe for a portioned dish. A minimum of ingredients, because the recipe contains salmon. The fish itself is tasty and there is no need to improve the taste in any way. Remember what I wrote above, the simplest is the most delicious.

Ingredients:

Salmon steaks – 1 pc.
Potatoes – 2 pcs.
Cheese – 30g.
Cream – 50ml.
Salt, pepper - to taste
Lemon – 1/3 pcs.
Vegetable oil

1. Grate the cheese on a coarse grater.

2. Cut the potatoes into 1cm thick slices and boil until half cooked (about 10 minutes). After boiling, drain the water.

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3. Place a sheet of food foil in a baking dish, grease it with sunflower oil and lay out a layer of boiled potatoes. Season with salt and pepper.

4. Salt the fish steak evenly on both sides and place on the potatoes. Top with a few slices of lemon and pour over some cream.

5. Close the foil. Place the pan in the oven. Bake for 30 minutes. After this, remove the pan from the oven, open the foil on top, sprinkle with grated cheese and send back for another 10 minutes.

Serve hot.

Bon appetit!

Why is navaga useful?

Navaga has many beneficial properties for the body, including:

Maintaining the immune system and nervous system, which is ensured by the presence of selenium in the composition.
Prevention of cell aging thanks to vitamin E.
Strengthening the skeletal system, which vitamin D helps with.
Ensuring healthy skin and visual acuity with vitamin A.
A beneficial effect on cholesterol metabolism and fat synthesis, which is provided by unsaturated fatty acids in the liver of navaga.
Increasing resistance to stress, improving brain function and normalizing sleep patterns.
Of particular importance is folic acid, which helps in the formation of red blood cells.

Now let’s look at what specific diseases may be indications for using the product.

For what diseases is navaga fish useful?

Hypertension and other cardiovascular problems. Omega-3 fatty acids in meat are useful for proper heart function, stabilizing blood pressure and heart rate.
Thyroid dysfunction, which vitamin D and iodine help normalize.
Navaga has a beneficial effect on the children's body, preventing rickets.
Fatty acids also help prevent cancer: kidney, liver, colon, breast and prostate cancer.
Regular use of the product improves mental health, smoothing out the symptoms of depression, bipolar disorder and other disorders.

Is navaga good for pregnant and lactating women?

The benefits of navaga have also been proven for the body of pregnant women. The product contains docasahexaenoic acid. It is useful for the development of the brain, visual apparatus and central nervous system of the unborn child. Doctors recommend that pregnant and lactating women consume up to 200 mg of this acid per day.

Fish is also useful when there is a threat of miscarriage - regular consumption of it helps maintain pregnancy. , iron and iodine at the cellular level protect the fetus from environmental harm. Eating fish during pregnancy will help prevent postpartum anemia. In the first month of lactation, it is advisable to avoid the product to avoid a possible allergic reaction.

How to cook delicious navaga

There are many ways to prepare a dish that differ in complexity and taste. Let's look at some of them:

One of the most delicious and common dishes is fried fish. In order for the navaga to retain its juiciness and tenderness, it must be removed from the stove a couple of minutes before it is ready - the fish will finish cooking in a hot frying pan. When frying, many harmful carcinogens are formed, so it is better not to overuse fried fish.
Navaga stewed in sour cream turns out tender and tasty. For a thick consistency, you can add a little flour to the sour cream. Sautéed onions and carrots will add a special taste to the dish.
Ear soup will be beneficial for digestion. To keep the meat firm, you need to cook it over low heat.
Cutlets are also made from navaga. To add juiciness to the dish, it is recommended to mix minced fish with breadcrumbs, which absorb and retain moisture.
The most useful cooking method, suitable for diet and healthy eating, is boiling or steaming. To make the fish tastier, you can add your favorite spices when cooking, and sprinkle with herbs when serving.

This fish is suitable for lunch or dinner. It goes well with potatoes, rice, and fresh vegetable salads.

How to bake fish in the oven in foil with vegetables

I bring to your attention an amazing recipe for making hake, a fish that we have become accustomed to since Soviet times, but which has not lost its relevance to this day.
Its price is low and purchasing usually does not cause problems. Let's reveal the full taste of this simple dish. Ingredients:

Hake fish (fillet with skin) – 600g.
Zucchini – 800g.
Carrots – 150g.
Bell pepper - 1 pc.
Tomatoes (small) - 2 pcs.
Lemon - 1/2 pcs.
Parsley - bunch
Salt, Provençal herbs - to taste
Vegetable oil - 2-3 tbsp.

1. Clean the fish, wash it and remove the bones. You will get fillet with skin.

2. Salt it on both sides, sprinkle with lemon juice and sprinkle with Provençal herbs. Cover the fillet with film.

3. Wash and peel the carrots. Cut into thin slices.

4. Cut the bell pepper into strips.

5. Cut the tomatoes into pieces.

6. Wash the zucchini, cut off the peel and cut into large pieces.

7. Chop the parsley.

8. Place the saucepan on the fire, pour in half a glass of water and add the carrots. Close the lid and simmer for about 3 minutes.

9. Then add bell peppers and zucchini to the saucepan. Simmer everything, under a closed lid, until the zucchini is half cooked, so that it becomes soft.

Add water if necessary.

When the zucchini has softened (about 10 minutes), add the tomatoes to the saucepan, stir and simmer for about 2 minutes. Remove from heat, add salt, parsley and stir. The vegetables are ready.

10. Cut the fish into pieces.

11. Place a strip of foil on a baking sheet and grease it with vegetable oil. Place half of the vegetables. Drizzle them with a little oil.

12. Place the fish, skin side up, on a layer of vegetables and also sprinkle vegetable oil on top.

13. Wrap the fish in foil and secure the edges.

14. Place the baking sheet in an oven preheated to 180 degrees for 15 minutes. Remove the baking sheet, open the foil and place the sheet back in the oven for another 10 minutes.

The dish is ready. Bon appetit

How to choose and store navaga correctly

When choosing fish, it is important to focus on the following recommendations:

You should not take a product that already has too much ice on it. This means that the fish has been frozen and thawed multiple times.
The belly of fresh fish should be white. A yellowish tint indicates the beginning of the oxidative process of fats.
The eyes of a quality fish should not be cloudy.
High-quality meat from gutted fish is white, but not grayish.

It is advisable to prepare the fresh product immediately without freezing. However, if this is not possible, then it can be stored at a temperature no higher than –18 °C. Once you have thawed the fish, you should not refreeze it.

How to cook “Fish in foil in a frying pan”

Wash, clean and gut the pink salmon, remove its head and tail. Then cut it into 2 centimeter pieces.

Wash the lemon, peel the onion. Cut the ingredients into rings and half-slices. Place fish in a bowl. Season it with a little salt and pepper, and place lemon and onion on top. Leave to marinate for 20 minutes.

I cooked the fish in a grill pan, but if you don’t have one, use a regular one (without oil). Wrap the fish pieces in foil and then place them in the pan.

Leave the pan on the heat for half an hour, adjusting the heat as desired. Serve the dish hot.

Why should you choose navaga?

Navaga has more tender meat. It does not have a pronounced odor. The high content of vitamin PP in fish has a positive effect on the physical condition of the body and has a beneficial effect on mental activity.

This type of fish belongs to the category, but it contains fatty acids, with the help of which cholesterol can be neutralized. Navaga is especially tasty when cooked in the oven with vegetables such as potatoes, zucchini or cauliflower.

Recipe for flounder with tomatoes in the oven

A recipe that captivates with its simplicity, which does not in any way affect the taste of the dish.

We take:

Flounder - kilogram.
Tomatoes 3 pcs.
Lemon.
Spices for fish, pepper, herbs, salt.

How to bake flounder:

Rub the whole cleaned fish with seasonings, add salt and pepper. Squeeze lemon juice and sprinkle.
Place on the refrigerator shelf for a while to marinate.
At the same time, chop the greens finely and divide the tomatoes into cubes.
Place the pickled flounder in a mold, arrange the tomato slices.
Place in an oven preheated to 180°C for 5-10 minutes.

Recipe with vegetables

If cooked with navaga vegetables, recipes for cooking in the oven should contain the following list of ingredients: onions, lemon, tomatoes, sunflower oil, salt, fish. First you need to prepare all the ingredients.

Whole carcasses are gutted and scaled. Then they are cut into portions.

The fillet can be left whole. Then the vegetables are chopped. Tomatoes are cut into thin rings. Onions are also chopped into rings. The lemon should be squeezed out. The recipe uses half the fruit.

When navaga is placed on a dish, cooking recipes with photos show in detail all the stages. First you need to place the tomatoes on a baking sheet. , onions are sprinkled on top. Finally, pour the dish with vegetable oil and lemon juice.

Before baking, cover the pan with foil and place in the oven. The dish is ready in 15-20 minutes. Finally, remove the foil to create a delicious crust. The food is served 5-10 minutes after the oven is turned off.

Cooking method

First of all, we defrost the fish carcasses, cut off the head, tail, fins, remove the entrails and clean the scales. Sprinkle with lemon juice and leave to rest for 10-15 minutes.

During this time, we peel the vegetables, then grate the carrots on a coarse grater, and finely chop the onion. Line a baking tray with baking paper, grease it and distribute the vegetable mixture in an even layer.

We cut the navaga into portions and thoroughly bread it on all sides in flour mixed with salt and pepper.

Place the fish pieces on the vegetables and sprinkle vegetable oil on top. Bake the dish in an oven preheated to 200 C for about 25 - 30 minutes until beautifully golden brown and completely cooked. Bon appetit.