The fish tray is a delicious and nutritious dish that features a generous serving of fresh fish paired with a colorful medley of vegetables. This wholesome meal not only satisfies your taste buds but also provides a balanced mix of nutrients.

The star of the dish is a perfectly cooked fillet of fish, which can be selected based on personal preference, such as salmon, tilapia, or cod. The fish is seasoned with herbs, spices, or a light marinade to enhance its natural flavors. It is then placed on a bed of vegetables, creating an appealing presentation.

The vegetable filling consists of a variety of vibrant, nutrient-dense options. Common vegetables that complement fish well include onions, parsley, bell peppers, tomatoes, and potatoes

Ingredients:

• 1 kilo of fish
• 2 onions of medium size
• 2 bundles of parsley
• 2 green bell peppers, also hot
• 2 tomatoes
• 2 potatoes
• 2 lemon fruits
• A tablespoon of minced garlic
• salt
• black pepper
• cumin
• Hot sauce
• oil

Instructions:

1-Clean the fish well and wash it with water with a little vinegar.

2-Salt the fish with minced garlic, lemon juice and spices (salt, pepper, chili and cumin) And leave it for at least an hour (and it is better to put it in the refrigerator, especially in the summer

3-Chop the onions, parsley, pepper and tomatoes into small pieces and sprinkle with salt and pepper .

4-Peel the potatoes, cut thick rings and stack them in an oiled tray .

5-We stuff each fish inside the abdomen with the prepared mixture, and fill the place of the head also with stuffing, provided that the gills are removed and placed regularly in the tray over the potatoes, and if the mixture increases, it can be placed in the tray around the fish

6-Cut the tomatoes into rings and place them on top of the fish and sprinkle with a little oil .

7-Put the tray in the oven until it is cooked and the color of the fish is slightly red

8-Served in a dish with whole leaves of watercress or parsley, as well as potato units

Nutrition Facts ;

1 kilo of fish (e.g., salmon, cod, tilapia):

Approximately 600-900 calories (varies depending on the type of fish)

Provides a significant amount of high-quality protein, healthy omega-3 fatty acids, and various vitamins and minerals like vitamin D, vitamin B12, iodine, and selenium.

2 medium-sized onions:

Approximately 100-120 calories (50-60 calories per onion)

Rich in fiber, vitamin C, and various antioxidants.

2 bundles of parsley:

Approximately 40-60 calories (20-30 calories per bundle)

Contains vitamins A, C, and K, as well as folate, iron, and antioxidants.

2 green bell peppers (hot):

Approximately 30-40 calories (15-20 calories per pepper)

Good source of vitamin C, vitamin A, and dietary fiber.

2 tomatoes:

Approximately 40-60 calories (20-30 calories per tomato)

Provide vitamin C, vitamin A, potassium, and lycopene (an antioxidant).

2 potatoes:

Approximately 300-400 calories (150-200 calories per potato)

Offer carbohydrates, dietary fiber, vitamin C, vitamin B6, and potassium.

2 lemon fruits:

Approximately 40-60 calories (20-30 calories per lemon)

Contain vitamin C and provide a refreshing citrus flavor.

A tablespoon of minced garlic:

Approximately 15-20 calories

Contains vitamins B6 and C, manganese, and sulfur compounds with potential health benefits.

Salt, black pepper, cumin (negligible nutritional contribution)

Hot sauce (nutritional content depends on the brand and ingredients used)

Oil (nutritional content depends on the type of oil used and the amount added)

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