Marinated fish is a healthy and tasty dish. It can equally well be served on the festive table and in a regular dinner. Calorie content will depend on the choice of fish. It can be hake or cod for those who monitor their weight, and sea language or mackerel for those who like more tasty and are not used to denying themselves food.
Pick your recipe
You will need
- fish fillet (e.g. cod or hake) - 400 gr
- carrots (large) - 1 pc. (150 g)
- onion -2 pcs. (200 g)
- tomatoes (large) -1 pc. (250 g)
- garlic -2 cloves
- water -1 tbsp.
- sunflower oil
- breadcrumbs (or flour)
- sugar -1 tsp
- balsamic vinegar -2 tbsp
- salt
- Bay leaf
- black pepper (peas)
Instruction manual
1
Immediately prepare all the ingredients. Rinse fish fillets, remove small bones, if any. Cut the fish into small pieces, pepper and salt. Then roll on both sides in breadcrumbs. Fry in vegetable oil over medium heat until golden brown. If there are no crackers, then you can replace them with flour.
2
When the fish is fried, put it on a napkin to remove excess fat. Finely chop the onion and fry. While the onions are fried, peel the carrots and three on a coarse grater. We cut the tomato in half and rub it on a coarse grater with the pulp down to the skin. We throw out the skin.
3
As soon as the onion gets a golden hue, add carrots to it. Fry over medium heat, stirring occasionally. Pour the resulting tomato puree into a roast. We make a small fire and evaporate the water, constantly stirring the resulting mixture until the oil comes to the surface.
4
We clean the garlic and pass through a garlic squeezer, add to the roasting. There we throw a bay leaf. Then pour vinegar and a glass of water with sugar. Mix thoroughly. bring our marinade to a boil and put the fish there. Close the lid and simmer over low heat for about 10 minutes. Serve fish under the marinade with rice or boiled potatoes.
note
It is possible to significantly reduce the calorie content of this dish if you cook the fish without preliminary frying, and put the slices of raw fillet directly in the marinade and bring them to readiness there. But there is a prerequisite, the fish should be quite dense, otherwise it risks "dissolving".
The cold version of the marinade fish is cooked on the same principle. The only difference is that you just need to fill the fish with marinade and leave it to brew. The longer the fish is in the marinade, the more intense its taste will be.
Useful advice
Balsamic vinegar can be successfully replaced with ordinary (just have to reduce the amount to one teaspoon: ordinary vinegar is much more acidic). You can also use juice from half a lemon - it will turn out very tasty too. In this case, the dish will be more useful.