Baked Ling Recipe

Диетические рецепты рыбы
Ставим противень в духовку
Рыба с духовки


✔ common ling - 570 g
✔ tomato - 2 pcs.
✔ onion - 1 pc.
✔ fish seasoning - 2 tsp.
✔ pepper - 0.5 tsp.
✔ salt - 2 tsp.
✔ vegetable oil - 1 tbsp.
✔ parsley / dill - 1 bundle

🕜 50 minutes
👥 4 servings
Nutrition*: 12/2/2
Calories*: 75 кКал

*per 100 grams of raw product

Ингредиенты для мольвы в духовке

  1. Make a "pillow" of sliced tomatoes and onions.
  2. Slice the ling steaks and place them on top of the vegetables.
  3. Brush the fish with oil, sprinkle with spices and herbs.
  4. Bake for 30 minutes in the oven at 180°.
  5. Enjoy the flavorful and diet baked ling.

Full recipe

We love fish and are constantly experimenting with new recipes to make our cookbook more diverse. Last time we showed an incredibly delicious wolffish steak, and this time we will make a more dietary fish version – ling in the oven.

For those who are not familiar with this fish, I can inform you that it belongs to the cod and lives in the Atlantic Ocean. Also, the common ling has a second name “white ling”.


In our area, the ling is sold frozen, sliced into large pieces. My fish weighed in at 570 g. It needs to be defrosted in the refrigerator or at room temperature.

A nice bonus for customers is that the ling does not lose much of its juice when defrosted, so the meat will not be dry when cooked.


We will bake the fish on a pillow of vegetables, but not as in the recipe for saithe in the oven. We use tomatoes and onions. This set of vegetables, when heated, will give the ling moisture and sweetness. Tomatoes greatly shrink in volume, when baked, so you can take a lot of them. We need to slice the vegetables. I cut the tomatoes and onions in half rings, as it is more convenient to place them in the form.

To completely cover the bottom of the baking tray, I took 2 large tomatoes. On top of the tomatoes we put a sliced onion.

Now sprinkle the vegetables with half the spices, and sprinkle the other half on top of the fish.

You can put them individually or, for convenience, mix them all in a separate container. I will use salt (2 tsp), freshly ground pepper (0.5 tsp) and fish seasoning (2 tsp), which includes dried vegetables and several kinds of herbs such as basil and marjoram.

Slice the defrosted common ling into slices, steaks. The width of the piece is about 2 centimeters. The spine of the fish is quite hard, but if you cut between the vertebrae, you won’t need much effort.

Place the ling on top of the vegetable pillow and brush with vegetable oil. I use a silicone brush, but you can also apply it by hand.

Sprinkle the rest of the spices evenly on top. And the final preparatory touch is the greens. Most often we cook with parsley, but according to your taste preferences, you can add or completely replace with dill or coriander. We chop the greens without sprigs, so that there are no sticks in the finished dish, and sprinkle them on top of the fish.

Bake in the oven at 180° for 30 minutes.

During this time, the fish and vegetables will be fully cooked, but will not start to dry out. Since the tomatoes contain a lot of moisture, I do not cover the tray with foil or a lid.

The finished ling is tender and juicy, and the aroma of herbs and spices adds a Mediterranean flavor to the dish.

From the advantages of fish – the meat has almost no bones, it is quite dense and dietary.

Bon appetit! Don’t starve 😋

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