Fish dishes are very healthy. Fish itself is an indispensable food in the human diet. It is a source of phosphorus and calcium. Her meat is also enriched with essential microelements such as iodine and manganese. And most importantly, fish dishes contain healthy and fast-digesting protein. And, of course, the aroma coming from an open oven, in which are freshly prepared pots of potatoes with a fish or an ajar lid of a pan with stewed fish, will lead to the family table of all households.
Pick your recipe
You will need
-
- For the first recipe:
- 400 g fish fillet (zander
- cod);
- 8 potatoes;
- 2-3 tomatoes;
- 1 onion;
- 1 large carrot;
- half a liter of fish stock or water;
- 2 tbsp mayonnaise;
- 2 pcs of bay leaf;
- 2 pcs of black pepper peas;
- 2 sprigs of parsley
- dill and onion;
- salt
- spices to taste;
- vegetable oil;
- juice of one lemon.
- For the second recipe:
- 400 g of onion;
- 300 g carrots;
- 800 g-1 kg of fish (zander
- cod
- hake
- pollock
- sea bass);
- 2 tsp tomato paste;
- 3-4 teaspoons of lemon juice;
- spices to taste;
- 1 tsp salt and pepper.
Instruction manual
1
Recipe 1. "Stewed fish with potatoes." Cut the fish fillet into small pieces. Salt, sprinkle with spices, sprinkle with lemon juice and put in a bowl.
2
Peel, wash, and chop the potatoes in large pieces. Cut the tomatoes and onions into rings. Rub the carrots on a fine grater. Chop greens.
3
Place a deep frying pan or stewpan on medium heat. Allow the dishes to warm up a bit, pour in the oil and lay out the onions. Fry it until golden brown, but do not let it burn. Next, add the carrots, mix well. Keep it on fire for a few minutes until it becomes soft.
4
Then put chopped potatoes there. Heat the broth or water, dilute with mayonnaise and pour on top of the potatoes. Add bay leaf, chopped parsley, cover and leave to simmer, make the fire minimal.
5
After 10-15, open the lid, salt. Put the fish on top of the potato, then the tomato rings. If you see that there is little liquid in the pan, add a little. And again, put the stew out for another 10-15 minutes, closing the lid tightly.
6
When the dish is ready, turn off the heat and let stand for another 2-3 minutes. Then open the lid, sprinkle with greens on top and serve.
7
Recipe 2. "Stewed fish with vegetables." Cut, wash, divide into portions. Salt, sprinkle with lemon juice, sprinkle with aromatic spices, mix well and leave to brew. If the fish is small, you do not need to cut it.
8
Peel and wash the vegetables. Cut the onions in half rings, grate the carrots on a medium grater.
9
Pour oil into a pan and put on a large fire. Put the onion there and stirring continuously, sauté it for one minute. Then reduce the heat, cover the pan and simmer the onion for 5-7 minutes.
10
Peel and grate the carrots. Add it to the softened onion, mix and simmer another 7-10 minutes. Open the lid occasionally and stir.
eleven
If one of the vegetables turned out to be not juicy, then when passivated, the mixture may burn. Then you need to add a little water or broth to it.
12
Squeeze lemon juice into vegetables, put tomato paste, salt, pepper and mix thoroughly. Hold for a few more minutes and remove.
thirteen
Grease a baking dish with butter. Put half the vegetables at the bottom, then put the fish, and the remaining vegetables on top. To make the fish juicier, add some broth. Tighten the form with food foil and place in the oven, heated to 220-230 degrees, for 40-45 minutes.
14
Arrange the finished dish on portioned plates, add a side dish, sprinkle with finely chopped greens on top. It turns out a tasty, nutritious and healthy dish that will not leave anyone indifferent.