Oven-Baked Fish

Name: Oven-Baked Fish
Prep time: 10 min
Cook time: 15 min
Total time: 45 min
Yield: 4
Cuisine: European
Ingredients: 1 Shallot; 1 clove of garlic; 250 g spring onions; 150 g champignons; 4 cod fillets (approx. 200 g each, skinless and boneless); 2 tbsp butter (approx. 15 g); 1 tbsp spelt flour Type 1050 (approx. 15 g); 100 ml Vegetable broth; 150 ml fish stock (glass); 300 g rice cream or other plant-based cream substitute; Salt; Pepper; 1 sachet saffron threads (0.1 g)

Prep: 10min

| Servings: 4 | Cook: 15min

The oven-baked fish from Spoonsparrow provides plenty of protein and few carbohydrates.

Ingredients

1 Shallot
1 clove of garlic
250 g spring onions
150 g champignons
4 cod fillets (approx. 200 g each, skinless and boneless)
2 tbsp butter (approx. 15 g)
1 tbsp spelt flour Type 1050 (approx. 15 g)
100 ml Vegetable broth
150 ml fish stock (glass)
300 g rice cream or other plant-based cream substitute
Salt
Pepper
1 sachet saffron threads (0.1 g)

Instructions

1.
Peel and finely dice the shallot and garlic. Clean, wash, and optionally leave the spring onions whole or tear into roughly sized pieces. Clean the champignons, halving larger ones if necessary. Rinse the cod fillets cold and pat dry.
2.
Heat the butter in a pan. Sauté the shallot and garlic until softened over medium heat for 2 minutes. Stir in the flour, then deglaze with broth after 1-2 minutes and simmer for 5 minutes.
3.
Add stock, rice cream, spring onions, and mushrooms, bring back to a boil, season with salt, pepper, and saffron, and simmer for another 5 minutes over medium heat.
4.
Place the fish fillets next to each other in a baking dish. Pour the vegetable sauce over them, cover with baking paper, and bake in a preheated oven at 200 °C (180 °C fan; Gas Mark 3) for approx. 15 minutes. Enjoy the fish straight from the oven.