This light daily meal can be prepared in just 35-40 minutes. Low-calorie fish is ideal for dinner, and you can change the composition of the vegetable marinade as you wish: from the simplest to the ratatouille. Boiled potatoes or rice are served as a side dish.
Pick your recipe
You will need
- For 3-4 servings:
- - 500-600 g of any white fish (cod, brotol, saffron cod, pollack, pike perch and others);
- - 2 medium-sized carrots;
- - 1 PC. red bell pepper;
- - 1 small zucchini and / or eggplant (these ingredients can be excluded);
- - 1 large onion (or 2 pcs. Medium size);
- - 1-3 tbsp tomato paste (to taste);
- - 2-3 pcs. black and / or allspice peas;
- - 2 pcs. cloves;
- - 1 bay leaf;
- - 20-30 ml of dry white wine (this ingredient can be excluded);
- - 1-3 tsp vinegar (to taste);
- - salt (to taste);
- - 9-10 medium potatoes for garnish;
- - any fresh herbs at your discretion (dill, parsley, cilantro, etc.);
- - vegetable oil for frying (preferably unrefined sunflower, but you can also olive);
- - water (in the required amount).
Instruction manual
1
Defrost the fish. This is best done in the usual compartment of the refrigerator, but if there is no time, then it is possible at room temperature.
2
Remove all unnecessary: head, entrails, fins, tail, scales. Wash the carcass well and dry with a cloth. If you use large fish, cut it into pieces 2-3 cm thick; small can be cooked whole. Salt and let stand for 15 minutes. Additionally, you can pepper a little or use a ready-made seasoning for fish; in this case, rub it lightly with your hands (to speed up the process).
3
While the fish is salted and soaked in spices, prepare the vegetables (wash, peel). Grate the carrots, cut the onion into thin half rings, and the red pepper into strips. If you decide to use eggplant and / or zucchini, peel them from the skin and cut into small cubes.
4
Heat the pan, pour in vegetable oil, put the fish and fry over low heat on both sides until almost ready (about 8 minutes total time). Do not cover! Do not use strong heat, otherwise the fish will stick to the pan. Put on a plate for a while.
5
Put prepared vegetables in a pan, mix, salt and sauté (i.e. fry over low heat). While the vegetables are stewing, boil a full teapot of water, put the potatoes to boil for a side dish.
6
When the vegetables are almost ready, add tomato paste, a small amount of hot boiled water, wine, vinegar, sugar, pepper, cloves and bay leaf. Stir and simmer for 3 minutes. Put the fish in the marinade, add water if necessary and simmer for another 3-5 minutes under the lid.
7
Wash, drain and finely chop the greens (leave a few twigs for decoration). Sprinkle the fish with greens, mix lightly, turn off the heat and let stand for 5 minutes.
8
Put the fish with the side dish on the plate, pour the marinade, decorate with greens.
note
In season, i.e. in summer and autumn, you can replace the tomato paste with ground tomatoes (2-3 pcs.). To do this, wash each fruit, cut in half and rub on a fine grater so that only the skin remains in the hand.
Useful advice
For a side dish, it is better to use potatoes, cut into small pieces, however, if you wish, you can mashed.