Oven-Baked Fish Fillet with Garden Vegetables

Name: Oven-Baked Fish Fillet with Garden Vegetables
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 portions
Cuisine: Camerounaise
Ingredients: 1 pièce canned sardines in oil; 1 pièce tomato paste and onions; 0.5 pièce Finely chopped mild onion; 0.5 pièce fresh lime juice; 1 cuillère à café garlic and hot chili; 1 cuillère à café extra virgin olive oil

Tender white fish fillets baked over a colorful bed of sliced tomatoes, zucchini, bell peppers, and red onions with herbs and lemon.

Prep10m

Cook20m

DifficultyEasy

Calories250

ServingsAutomatically adjusts ingredient amounts

Ingredients (6)

0/6 ready

canned sardines in oil

1 pièce

tomato paste and onions

1 pièce

Finely chopped mild onion

0.5 pièce

fresh lime juice

0.5 pièce

garlic and hot chili

1 cuillère à café

extra virgin olive oil

1 cuillère à café

Nutritional Values (per serving)

Calories250 kcal

Proteins21g

Carbs13.3g

Fats13.4g

Heritage & History

A wholesome, heart-healthy modern dinner favorite in urban Cameroon.

Preparation & Cooking Steps

5 steps

Season fresh fish fillets with garlic, lemon juice, herbs, and olive oil.

Layer sliced tomatoes, bell peppers, and onions in a baking dish.

Lay seasoned fish fillets on top of vegetables.

Bake at 190°C (375°F) for 20 to 25 minutes until fish flakes easily.

Serve hot.

Chef's Tip & Secret

Baking over a bed of sliced vegetables keeps the fish fillets moist and delicately infused with herb juices.