Salvadorian cuisine is a delightful blend of indigenous and Spanish influences, with a strong emphasis on fresh ingredients and bold flavors. One of the standout dishes in this culinary tradition is Salvadorian Baked Fish, or “Pescado al Horno,” a dish that showcases the vibrant flavors of El Salvador. Whether you’re a seafood lover or just looking for a new recipe to try, this Salvadorian Baked Fish is sure to impress.
Ingredients
To make this delicious Salvadorian Baked Fish, you’ll need the following ingredients:
- Fish:
- 4 medium-sized fish fillets (tilapia, snapper, or sea bass are excellent choices)
- Marinade:
- 3 cloves garlic, minced
- 1 tablespoon olive oil
- 1 tablespoon lime juice (freshly squeezed)
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon salt
- Vegetables:
- 1 large tomato, thinly sliced
- 1 large onion, thinly sliced
- 1 bell pepper, thinly sliced (red or green)
- 1/2 cup fresh cilantro, chopped
- Garnish:
- Lime wedges for serving
- Fresh cilantro leaves for garnish
Instructions
1. Prepare the Fish
Begin by selecting your fish. For this recipe, you can use tilapia, snapper, or sea bass. These types of fish are mild in flavor and bake well, absorbing the marinade beautifully. If you’re wondering, what fish is good for baking?—these are your best options.
- Marinate the Fish:
- In a small bowl, combine minced garlic, olive oil, lime juice, cumin, paprika, black pepper, and salt.
- Rub this mixture generously over the fish fillets, ensuring they are well-coated.
- Cover the fish with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
2. Prepare the Vegetables
While the fish marinates, prepare the vegetables. Thinly slice the tomato, onion, and bell pepper. Chop the fresh cilantro and set aside.
3. Assemble the Dish
- Preheat the Oven:
- Preheat your oven to 375°F (190°C).
- Layer the Vegetables:
- In a baking dish, create a bed of sliced onions, tomatoes, and bell peppers. Sprinkle half of the chopped cilantro over the vegetables.
- Add the Fish:
- Place the marinated fish fillets on top of the vegetable bed. Spoon any remaining marinade over the fish for added flavor.
- Bake:
- Cover the baking dish with aluminum foil and bake in the preheated oven for 20-25 minutes, or until the fish flakes easily with a fork.
4. Serve the Salvadorian Baked Fish
Once baked, remove the fish from the oven and let it rest for a few minutes. The aroma will be irresistible! To serve, garnish the fish with fresh cilantro leaves and lime wedges. The tangy lime juice enhances the baked fish, adding a zesty note that complements the savory flavors of the dish.
Tips and Variations
1. Cooking Tips
- Freshness is Key: When making Salvadorian Baked Fish, always opt for the freshest fish available. Fresh fish will have a mild, oceanic smell, and the flesh will be firm to the touch.
- Don’t Overcook: Fish can dry out if overcooked. Keep a close eye on the oven, and use a fork to check if the fish is done—when it flakes easily, it’s ready.
2. Variations
- Spice It Up: If you like your food with a bit more kick, add a pinch of cayenne pepper or a few slices of jalapeño to the marinade.
- Vegetable Swap: Feel free to swap out the vegetables based on what you have on hand. Zucchini, carrots, or even potatoes can add a different texture and flavor to the dish.
- Citrus Twist: Try using orange juice instead of lime juice in the marinade for a sweeter, citrusy flavor.
Nutritional Information
Salvadorian Baked Fish is not only delicious but also packed with nutrients. Here’s a basic nutritional breakdown per serving:
- Calories: 250
- Protein: 30g
- Fat: 10g
- Carbohydrates: 8g
- Fiber: 2g
- Sodium: 400mg
This dish is a great source of lean protein, vitamins, and minerals, making it a healthy choice for any meal.
Salvadorian Baked Fish is a simple yet flavorful dish that brings a taste of El Salvador right to your kitchen. The combination of fresh fish, vibrant vegetables, and aromatic spices makes it a dish that’s perfect for any occasion, whether you’re cooking for your family or hosting a dinner party.