Cheap fish does not mean that it is not tasty and not healthy. Whiting is a fish of the cod family. The fish itself is quite tasty. It has a flaky white meat and a soft fishy taste. The flesh is light, dense, sweet and tender. In 100 g of boiled whiting contains about 82 kcal. It contains almost 19 g of protein, 0.9 g of fat and no carbohydrates at all. It is suitable for dieting: and for weight loss; and for therapeutic; and fillets of this fish can be included in the diet of children older than 10 months, as well as the elderly and people who have suffered serious injuries or serious illnesses. I offer you today whiting baked with vegetables, leeks and rosemary in sour cream under a thin layer of cheese.
We prepare food for the dish. Of course, it is better to choose a larger whiting in the store. It is always sold with heads. You need to cut off the tail, fins and head. My carcasses turned out to be about 17 cm long. We make fillets out of them. Vegetables and fillets are weighed by me. I'll take half of the carrots.
I will take a rectangular baking dish with sides of 17X11 cm. I have it with a silicone lid, I bake suitable dishes in the oven in it. Very convenient, no need to cover the form with foil. Smeared the form with a thin layer of sour cream 10 %. On the bottom I laid out the fillet of whiting. I added a little salt and sprinkled with rosemary. I put the leek rings on the fish (the white part). On the leek - grated carrots on a medium grater.
Next - a tomato, cut into 6 slices. And the top is smeared with the remaining sour cream. Covered with a silicone lid (you can use foil), set the baking time to 30 minutes and t-180 s.
After 20 minutes, I removed the lid and sprinkled with grated cheese. I put it on the remaining baking time, which is 10 minutes. The cheese should melt gently, not harden. The dish is ready.
We serve. I'll have rice as a side dish.
Here is such a beauty in my plate, and what is the aroma!Today, according to my diet for lunch, I was offered:
Boiled rice-80 g
White fish baked with vegetables-200 g
Tomato-0.5 pcs ( I baked a tomato with vegetables)