Baked Dorado Fish with Zucchini and Fresh Vegetable Sauce

Baked Dorado Fish with Zucchini and Fresh Vegetable Sauce is a delightful and nutritious dish that is sure to impress. This Mediterranean-inspired recipe features Dorado, a fish known for its mild flavor and tender texture, marinated in lemon zest and seasoning. It’s then baked to perfection on a bed of sautéed onions and zucchini, and served with a fresh, tangy vegetable sauce made from sweet peppers, tomatoes, mustard, and soy sauce. This dish is not only flavorful but also packed with essential nutrients, making it an ideal choice for a healthy and balanced meal. Whether you’re hosting a dinner party or just looking for a special weeknight meal, this recipe is simple yet elegant enough to suit any occasion.

Full Recipe:

Ingredients:

  • 4 Dorado fish
  • 1 lemon (zest and juice)
  • 1 tsp seasoning for fish
  • 2 tbsp olive oil
  • 1 zucchini
  • 3 onions
  • 50g parsley
  • 20g butter
  • 1 sweet pepper
  • 2 tomatoes (200g)
  • 1 tsp granular mustard
  • 2 tbsp soy sauce
  • Salt and pepper to taste

Instructions:

1. Prepare the Fish:

  1. Clean and Marinate the Fish: Start by cleaning the Dorado fish thoroughly, removing any scales and insides. Pat the fish dry with paper towels.
  2. Seasoning: Zest the lemon and combine it with 1 teaspoon of salt and 1 teaspoon of fish seasoning. Rub this mixture all over the fish, including the inside cavity, to infuse it with a bright, zesty flavor.
  3. Add Olive Oil: Drizzle 1 tablespoon of olive oil over the fish, ensuring it is evenly coated. This helps the fish to remain moist during cooking.
  4. Marinate: Allow the fish to marinate for at least 30 minutes. This step can be done in advance and left in the refrigerator to intensify the flavors.

2. Prepare the Zucchini:

  1. Slice and Salt the Zucchini: Cut the zucchini into thin slices. Sprinkle a small amount of salt over the slices and let them sit for 10-15 minutes. This process helps to draw out excess moisture, preventing the zucchini from becoming soggy during baking.
  2. Rinse and Dry: After letting the zucchini rest, rinse them under cold water to remove the salt, then squeeze them gently to remove excess water. Pat dry with a paper towel.

3. Prepare the Vegetables:

  1. Slice and Sauté the Onions: Thinly slice 2 of the onions and chop about 40g of the parsley.
  2. Preheat Oven: Preheat your oven to 180°C (356°F) to ensure even cooking.
  3. Sauté Onions and Parsley: In a pan, melt 20g of butter over medium heat. Add the sliced onions and chopped parsley, sautéing until the onions are soft and translucent. This creates a flavorful base for the baked fish.
  4. Layer in Baking Dish: Transfer the sautéed onion mixture to the bottom of a baking dish. Arrange the zucchini slices on top of the onions, creating a vegetable bed for the fish to rest on.

4. Bake the Fish:

  1. Position the Fish: Place the marinated Dorado fish on top of the prepared vegetables in the baking dish. This arrangement allows the flavors to blend together as the fish bakes, with the vegetables absorbing the juices from the fish.
  2. Bake: Place the baking dish in the preheated oven and bake for 30 minutes, or until the fish is cooked through and the flesh is opaque. The cooking time may vary slightly depending on the size of the fish, so check to ensure it is fully done before removing it from the oven.

5. Prepare the Sauce:

  1. Chop Vegetables for the Sauce: Finely chop the remaining onion and the sweet pepper.
  2. Sauté: In a pan, heat 30ml of olive oil over medium heat. Add the chopped onion and sweet pepper, sautéing for about 1 minute until they begin to soften.
  3. Add Tomatoes and Season: Chop the tomatoes and add them to the pan. Season with salt and pepper to taste. Continue cooking until the tomatoes break down and the sauce starts to thicken.
  4. Flavor Enhancers: Stir in 1 teaspoon of granular mustard and 2 tablespoons of soy sauce. This adds depth and tanginess to the sauce, balancing the sweetness of the peppers and the acidity of the tomatoes.
  5. Finish with Parsley: Add the remaining chopped parsley to the sauce, stir well, and let it cool for 10-15 minutes before serving.

6. Serve:

  1. Rest the Fish: After removing the fish from the oven, allow it to rest for a few minutes. This helps to lock in the juices and makes it easier to serve.
  2. Plate and Enjoy: Serve the baked Dorado on a platter with the sautéed zucchini and onions. Spoon the prepared vegetable sauce over the fish or serve it on the side. This vibrant and flavorful dish is best enjoyed warm, allowing the fresh and zesty flavors to shine.

Nutrition Facts (Per Serving, Estimated):

  • Calories: 300 kcal
  • Carbohydrates: 8g
  • Protein: 25g
  • Fat: 18g
  • Saturated Fat: 4g
  • Fiber: 2g
  • Sugar: 3g
  • Sodium: 450mg

Frequently Asked Questions (FAQs):

  1. Can I use a different type of fish?
    • Yes, you can substitute Dorado with other white fish such as sea bass, tilapia, or even salmon. Adjust the cooking time based on the thickness of the fish.
  2. Can I make this recipe ahead of time?
    • You can prepare the marinated fish and vegetable sauce in advance. Store them separately in the refrigerator and assemble them just before baking. This will save you time when ready to cook.
  3. What can I use instead of granular mustard?
    • If you don’t have granular mustard, Dijon mustard can be used as a substitute. It will provide a smoother texture but similar flavor.

Tips for Making the Perfect Baked Dorado:

  • Marinate for Flavor: Don’t skip the marinating step. It enhances the flavor of the fish, allowing the lemon zest and seasoning to permeate the flesh.
  • Dry the Zucchini Well: Make sure to dry the zucchini thoroughly after salting. This prevents them from releasing too much water during baking, ensuring a perfect texture.
  • Use Fresh Ingredients: Fresh vegetables, parsley, and a high-quality olive oil make a significant difference in the final taste of the dish.

Storage Tips:

  • Refrigerate Leftovers: If you have any leftovers, store them in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid overcooking the fish.
  • Freezing: This dish is best enjoyed fresh, but if you need to freeze it, wrap the fish tightly in plastic wrap and store in a freezer-safe container for up to 1 month. The sauce can also be frozen separately. Thaw in the refrigerator before reheating.

Conclusion: This Baked Dorado Fish with Zucchini and Fresh Vegetable Sauce is a recipe that combines simplicity with sophistication. The tender, flaky fish pairs beautifully with the sautéed zucchini and onions, while the fresh vegetable sauce brings a burst of tangy, sweet, and savory flavors. It’s a dish that celebrates the natural flavors of fresh ingredients, making it both healthy and delicious. With easy-to-follow steps and tips to customize, this recipe is perfect for a family dinner or a gathering with friends. Whether you’re a seafood lover or looking to try something new, this dish will surely be a hit on your dining table. Give it a try, and enjoy the wonderful flavors of this Mediterranean-inspired meal!