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Fisk og sjømat

Ovnsbakt ørret med grønnsaker

av Cecilie
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Ovnsbakt ørret med grønnsaker
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Pin

Ovnsbakt ørret med grønnsaker er en deilig, velsmakende og enkel middag som passer perfekt på travle dager når du allikevel vil lage en sunn middag. Her får du bokstavelig talt alt på ett brett. Fisk, grønnsaker og poteter bakes samtidig og når fisken er klar er det andre også klart.

Jeg synes det er lettere å få et saftig resultat når hele fileten stekes i stedet for å steke den i porsjonsstykker. Denne gange penslet jeg fileten med en blanding av honning, sitronsaft og shriracha for litt ekstra smak. Grønnsakene og potetene skjærer jeg opp i små biter slik at de blir ferdig samtidig som fisken.

Jeg har brukt blomkål, fennikel, perlepoteter og sitron, men du kan i grunnen bruke alle slags grønnsaker. Brokkoli, rotgrønnsaker, tomater, squash bare for å nevne noen. Det er bare fantasien, tilgjengelighet og dine egne preferanser som setter en begrensning her.

Jeg liker å skjære opp litt sitron i litt grove biter som jeg steker sammen med alt det andre. Sitronen får en utrolig konsentrert smak og er deilig å dryppe over den ferdig stekte fisken.

Det tar kanskje 40 minutter fra du starter til middagen står på bordet, men i det meste av denne tiden er maten i ovnen og du kan gjøre andre ting. Det eneste jeg anbefaler er at du følger litt ekstra med på slutten, sånn at ikke fisken blir for mye stekt. Da blir den tørr og kjedelig. Alle ovner er forskjellige og fisken har forskjellig tykkelse. Derfor er det veldig vanskelig å si en eksakt steketid, men for for meg i dag tok det omtrent 25 minutter i ovnen. Da hadde jeg en perfekt ovnsbakt ørret med akkurat passe stekte grønnsaker.

 

Ovnsbakt ørret med grønnsaker

Ovnsbakt ørret med grønnsaker

Skriv ut
Antall personer: 4
Nutrition facts: 200 calories 20 grams fat
Rating: 4.4/5
( 10 voted )

Ingredienser

  • 1 ørretside (ca. 800 gr)
  • 500 gr perlepoteter
  • 1 blomkålhode
  • 1/2 sitron
  • 1/2 fennikel
  • 1 ss honning
  • 1 ss sitronsaft
  • 1 ts shriracha (valgfritt)
  • salt og pepper
  • olivenolje
  • bladpersille eller annet grønt

Fremgangsmåte

  • Forvarm ovnen til 200 grader.
  • Legg hele ørretfileten på stekebrettet med skinnsiden ned.
  • Salte og pepre fisken godt.
  • Bland sammen honning, sitronsaft og shriracha og pensle blandingen på fisken.
  • Del blomkål, perlepoteter, sitron og fennikel i mindre biter og legg det rundt ørreten.
  • Hell litt olivenolje over grønnsakene.
  • Sett brettet inn i ovnen og stek i ca. 25 minutter. Fisken er ferdig når den flaker seg ved et lett trykk med en gaffel.

Hakk gjerne litt friske urter og strø over og server straks.

Tips

Har du ikke perlepoteter, kan du forkoke noen vanlige poteter og dele i mindre biter. Det går også fint an å bruke kokte poteter fra dagen før her. Du kan bruke mange slags grønnsaker her. Bruk det du har og det du liker best.

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