1001 Recipe

Frogfish with vegetables

0 min
medium
10 ingredients
Category
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Frogfish with vegetables

Frogfish, also known in some Latin American countries as toadfish or frogfish due to its unique appearance, is a type of fish that stands out not only for its mild flavor but also for its delicate texture. Its consumption dates back to coastal culinary traditions, especially in areas where artisanal fishing has been a predominant activity. In countries like Mexico, Argentina, and Colombia, although the local name may vary, similar dishes with fish of comparable texture and flavor are highly valued and form an essential part of the regional cuisine.

This type of fish is characterized by its versatility in the kitchen, being ideal for baked, steamed, or stewed preparations with fresh vegetables. Furthermore, its English name "frogfish" has transcended borders, and in some recipes, this term is used to attract an international audience interested in authentic and healthy marine flavors.

How to Prepare Frogfish with Vegetables

To begin this recipe, sauté zucchini, onion, mushrooms, and lemon slices in olive oil and margarine until tender, approximately 3 minutes.

Remove the lemon slices and set them aside to use later.

Add parmesan cheese, pepper, and garlic powder to the vegetables, mixing well so the flavors combine.

Place the orange roughy fillets in a 13x9 pan sprayed with non-stick spray to prevent sticking.

Cover the fish with the vegetable mixture, then place the reserved lemon slices on top.

Bake at 375°F for approximately 30 to 35 minutes, or until the fish flakes easily with a fork.

As an option, you can use other types of fish with a similar texture like red snapper, perch, catfish, flounder, or cod, adapting the recipe to your preferences or availability.

Enjoy this nutritious and delicious dish, perfect for a balanced and flavorful meal.

Frogfish with vegetables

Ingredients (10)

  • Zucchini
  • Onion
  • Mushroom
  • Lemon slices
  • Olive oil
  • Margarine
  • Parmesan cheese
  • Pepper
  • Garlic powder
  • Orange roughy fillets

Instructions (7 steps)

  1. 1 Sauté zucchini, onion, mushrooms, and lemon slices in olive oil and margarine until tender, approximately 3 minutes
  2. 2 Remove the lemon slices and set aside
  3. 3 Add parmesan cheese, pepper, and garlic powder to the vegetables
  4. 4 Place the fish in a 13x9 baking dish sprayed with non-stick spray
  5. 5 Cover with the vegetable mixture, place the lemon slices on top, and bake at 375°F
  6. 6 Until the fish flakes easily with a fork, approximately 30 to 35 minutes
  7. 7 Alternative fish: red snapper, perch, catfish, flounder, or cod

Nutritional Information

Calories: 231 kcal
Protein: 77%
Carbohydrates: 1%
Fat: 9%
Sugar: 6%
Sodium: 8%

Percent Daily Value for nutrients; calories are shown in kcal.

Category

Fish

Tags

15 Minutes Or Less Preparation Time Dish Type Main Ingredient Cuisine Preparation North American Healthy Very Low Carb Main Dish Seafood American Oven Low Fat Fish Dietary Low Sodium Low Saturated Fat Low Calorie Low Carb Low In Something Saltwater Fish Swordfish Equipment