I made the light oven-baked gratin fish: tender and succulent fish fillets, flavored with a golden and light gratin.
Buy filleted and scaled fish fillets to avoid bones and scales.
You can use different types of fish fillets [for example: sea bass, cod, bream, plaice, mackerel, sole, perch, little tuna, red mullet, etc.].
On the advice of my trusted seller, I drizzled the fish fillets with white wine and gratinated them with wholemeal breadcrumbs and crushed pine nuts.
Don’t forget to account for the breadcrumbs in the total carbohydrates count of your meal.
… simple and tasty!
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- fillets fish (filleted and scaled)
- pine nuts (a handful)
- to taste white wine
- to taste wholemeal breadcrumbs (or breadcrumbs)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- 1 Colander
- Paper towels kitchen
- 1 Baking tray 10×11.5 inches
- 1 parchment paper sheet
- 1 Mortar and pestle
Preparation
Buy filleted and scaled fish fillets to avoid bones and scales.
Rinse the fish fillets under running water, let them drain in a colander, and pat the remaining water away with kitchen paper towels.
They must be very dry.Take the fish fillets out of the fridge at least half an hour before cooking them.
Line a baking tray with a sheet of parchment paper.
* wide, the fish fillets should not overlap.Place the fish fillets on the baking tray.
Wrap a handful of pine nuts in a sheet of parchment paper and, using a mortar or a meat tenderizer and cutting board, crush them into coarse pieces.
Drizzle the fish fillets with white wine.
! if you’re also cooking for children and prefer not to use wine, you can use lemon juice or orange juice.Distribute over the fish fillets:
• the crushed pine nuts;
• the wholemeal or regular breadcrumbs;
• a pinch of salt;
• a pinch of pepper;
• the parsley.
Briefly preheat the oven.
Bake at 350°F in a fan oven for 20 minutes [more or less depending on the type of fish].
Plate them.
Grind a little more pepper and drizzle with a splash of oil.Your light oven-baked gratin fish fillets are ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your dietary plan.
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