Sgombro Vegetale al Forno

Sgombro Vegetale al Forno is an innovative vegan dish that captures the essence of traditional Italian seafood using wholesome plant-based ingredients. Baked to perfection, this dish is both flavorful and visually appealing, making it a delightful addition to any meal.

Ingredients

• Eggplant - 200 grams
• Zucchini - 150 grams
• Carrot - 100 grams
• Seaweed (dried, such as nori) - 10 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Lemon juice - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Paprika - 1 teaspoon
• Cherry tomatoes - 100 grams, halved

Steps

1. Preheat the oven to 200°C (400°F).
2. Slice the eggplant, zucchini, and carrot into thin strips, resembling fish fillets.
3. Soak the dried seaweed in warm water for about 10 minutes, then drain and chop it finely.
4. In a bowl, mix the olive oil, minced garlic, lemon juice, chopped parsley, salt, black pepper, and paprika to create a marinade.
5. Toss the sliced vegetables and chopped seaweed in the marinade until evenly coated.
6. Place the marinated vegetables on a baking tray lined with parchment paper, spreading them out in a single layer.
7. Add the halved cherry tomatoes on top of the vegetables.
8. Bake in the preheated oven for 25-30 minutes, or until the vegetables are tender and slightly golden.
9. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 180
• Protein: 4 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 6 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.3 L

Health Benefits

• Rich in antioxidants and vitamins from the vegetables.
• Low in calories and cholesterol, making it heart-healthy.

Tags