This recipe is light, healthy and full of flavors, combining the tender fish with the sweetness of the leeks and the freshness of zucchini. Perfect for a balanced and delicious meal!
Ingredients:
For the fish:
4 fillets of white fish (pike-perch, cod, sea bream, or perch)
1 lemon (for marinating and garnish)
3 tablespoons olive oil
Salt and pepper, to taste
1 teaspoon sweet or hot paprika (optional)
For the vegetables:
2 zucchinis, thinly sliced into rounds
2 stalks of leeks, sliced into rounds
2–3 garlic cloves, finely chopped
1 teaspoon dried thyme or oregano
2 tomatoes, thinly sliced (optional, for extra freshness)
Salt and pepper, to taste
For flavoring:
100 ml white wine (optional)
1 teaspoon lemon juice
1 bunch fresh parsley, chopped
Method of Preparation:
Preparing the Fish: Wash and pat dry the fish fillets with a clean towel. Drizzle with lemon juice, season with salt, pepper, and paprika, then let marinate for 15–20 minutes.
Preparing the Vegetables: In a bowl, toss the zucchinis, leeks, and garlic with 1–2 tablespoons of olive oil, salt, pepper, and thyme. Spread the vegetables in an even layer in a baking dish.
Assembling and Baking: Place the fish fillets over the vegetable layer. If using tomatoes, arrange them on top of the fish. Pour the white wine over everything and drizzle with lemon juice. Cover the dish with aluminum foil and bake in a preheated oven at 180 °C for 20–25 minutes. Remove the foil and let the fish brown lightly for an additional 10 minutes.
Finishing: Once the fish and vegetables are cooked, transfer them to a serving platter. Sprinkle with fresh parsley and add lemon slices for garnish.
Serving Suggestions:
Sides: Basmati rice, boiled potatoes, or polenta.
Extras: Serve alongside a fresh green salad or pickles.
Tips:
For a more intense flavor, add a few sprigs of rosemary or fresh basil into the baking dish.
To boost savoriness, substitute white wine with vegetable broth.
What type of fish is best suited for this recipe? You can use white fish fillets such as pike-perch, cod, sea bream, or perch, thanks to their delicate texture and subtle flavor. These fish pair perfectly with the sweetness of leeks and the freshness of zucchini.
Why is it necessary to marinate the fish before baking? Marinating with lemon juice and spices helps improve the fish’s texture and taste, keeping it juicy and full of flavor after cooking. The marinating process also ensures an even distribution of seasonings.
How can I adjust the recipe to make it more diet-friendly? You can reduce the amount of oil used or replace it with a cooking spray. Additionally, you can swap white wine for vegetable broth for a lower-calorie option while still maintaining delicious flavors.
What other vegetables can be used instead of zucchini and leeks? Instead of zucchini, try asparagus, eggplant, or mushrooms. Leeks can be replaced with green onions or sweet onions, which provide a similar aroma.
How can I intensify the flavor of the dish? Add a few sprigs of fresh rosemary or basil to the baking dish for an extra aromatic note. You can also sprinkle some grated lemon zest over the fish before baking.
What is the role of white wine in this recipe? White wine adds a layer of complexity and balances the sweetness of the vegetables with its acidity. During baking, the alcohol evaporates, leaving behind only the subtle wine aroma.
What can I do if I don’t have aluminum foil? If you don’t have foil, you can cover the dish with a glass lid or parchment paper. This helps retain steam and ensures even cooking of the ingredients.
How can I check if the fish is properly cooked? The fish is done when the flesh becomes opaque and flakes easily with a fork. The interior of the fillet should be warm and juicy, without being dry.
What sauces would go well with this dish? A yogurt–garlic–dill sauce or a lemon and caper sauce are excellent options. These complement the dish by adding freshness and creaminess.
What beverages pair best with this preparation? A dry white wine such as Sauvignon Blanc or Pinot Grigio is the classic choice. For a non-alcoholic option, sparkling water with lemon or cold green tea perfectly complements the dish’s flavors.
