Capelin baked in the oven in oil

It is cooked quickly and eaten with pleasure. Fish lovers will appreciate this recipe. Capelin belongs to small fish, but it is very useful, as it contains in its composition many useful and necessary substances for health.

Lucy

The author of the recipe

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Composition / ingredients

servings:

Capelin

Vegetable oil

Ground black pepper

to taste

Salt

to taste

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 46 % 12 g

Fats 54 % 14 g

Carbohydrates 0 % 0 g

173 kcal

GI: 0 / 0 / 0

Step-by-step cooking

Cooking time: 30 min

Step 1:
Capelin is prepared in various ways: boiled, fried, smoked, and also used as a filling for unsweetened pastries, for example, pies. In the same recipe, consider the option of how to bake capelin in the oven. So, I wash the fish and let it dry a little. Then put it in a bowl, add vegetable oil, salt and spices. Mix and let it stand for a while so that it gets soaked.
Step 2:
Take a baking sheet, line it with baking paper (I have a silicone mat) and carefully lay out the capelin. We send the baking sheet with the laid capelin to the oven preheated to 200 degrees.
Step 3:
It will take about 20 minutes for the baked capelin to be fully cooked in the oven. That's all! Serve with potatoes!

A little bit about capelin. This fish belongs to the smelt family. It grows up to 22 centimeters in length and weighs in the range of 60-70 grams. Although it is small, it is loved by everyone. I just love this fish and even recently read about it, as I was wondering where it comes from. It turns out that various species of this fish live in the Pacific and Atlantic Oceans, but it is not found in fresh water. In our region, it is found in frozen, canned or smoked form. I also read about its benefits. It turns out that capelin contains a large amount of selenium - an element involved in metabolic processes and promotes the absorption of iodine. In this sense, she can be called a champion. And the protein, antioxidants and polyunsaturated fatty acids available in this fish make it an indispensable dietary product. I was also pleased with the fact that it is low-calorie - its calorie content is only 120-150 kcal, depending on how it will be cooked. Capelin contains potassium, magnesium, calcium, vitamin E, which protects cells from destruction, and vitamin B6 - it breaks down fats. It is also appreciated for the fact that it lowers cholesterol, improves the functioning of the thyroid gland and cardiovascular systems. And this fish is very tasty!