Baked Fish Jeongol

Baked Fish Jeongol is a flavorful Korean dish that combines tender fish with a medley of vegetables, all baked together to create a savory and aromatic experience. This high-protein dish is perfect for a healthy meal that is both satisfying and easy to prepare.

Ingredients

• White fish fillet (cod or halibut) - 300 grams
• Mushrooms (shiitake or enoki) - 100 grams
• Zucchini - 1 medium, sliced
• Carrot - 1 medium, julienned
• Onion - 1 medium, sliced
• Garlic - 3 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Gochugaru (Korean red pepper flakes) - 1 teaspoon
• Green onions - 2 stalks, chopped
• Salt - to taste
• Black pepper - to taste
• Water - 200 ml

Steps

1. Preheat the oven to 180°C (350°F).
2. In a mixing bowl, combine the soy sauce, sesame oil, minced garlic, grated ginger, gochugaru, salt, and black pepper to create a marinade.
3. Add the fish fillet to the marinade, ensuring it is well-coated, and let it marinate for at least 10 minutes.
4. In a baking dish, layer the sliced zucchini, carrot, onion, and mushrooms evenly.
5. Place the marinated fish fillet on top of the vegetables and pour the remaining marinade over it.
6. Add water to the baking dish to help steam the vegetables and fish during baking.
7. Cover the baking dish with aluminum foil to retain moisture and bake in the preheated oven for 25 minutes.
8. After 25 minutes, remove the foil and bake for an additional 10 minutes to allow the fish to brown slightly.
9. Remove from the oven, garnish with chopped green onions, and serve hot.

Nutrition

• Calories: 350
• Protein: 40 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• Rich in high-quality protein from fish, promoting muscle health.
• Contains various vitamins and minerals from vegetables, supporting overall health.

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