Do you like fish? Try this delicious dietary dish that combines seafood, vegetables and tender sauce perfectly.
Brotola is a fish that lives in the Pacific and Atlantic oceans; belongs to the Treskovy group. Nutritional value - only 92 kcal, fat content - 1.6 g per 100 grams. This is an absolutely dietary product containing a lot of useful substances: vitamins (A, E, PP, almost the entire group B) and minerals (magnesium, calcium, copper, iron, potassium and others). This fish usually comes in the form of a frozen, peeled headless carcass.
In this recipe, you can substitute regular cod for the main ingredient, but the cod loses out in taste.
You will need
- 500-550 grams of brotola;
- 10-12 pcs. tiger prawns 26/30 (fresh frozen, headless);
- one carcass of fresh frozen squid;
- a few peeled mussels, octopus tentacles (optional);
- 200-250 grams of yogurt from cream (9%) or milk (3%);
- one onion;
- vegetables of your choice: potatoes, carrots, broccoli, Brussels sprouts and cauliflower;
- 30 ml of white wine (optional);
- seasoning for fish;
- some fresh thyme;
- any other aromatic herbs of your choice;
- a teaspoon of lemon juice;
- 20 grams of butter (optional);
- two cloves of garlic;
- olive oil for frying
Preparation
Step 1. Defrost fish and seafood.
Step 2. Wash the potatoes and carrots well and boil them in their skins.
Step 3. Process broccoli, cauliflower and / or Brussels sprouts (if required) and boil until tender.
Think in advance how you will serve the finished dish and, depending on this, cut vegetables for a side dish.
Step 4. Prepare the fish for further cooking: remove the fins, peel, wash. Cut into portions no more than 2 cm thick. Sprinkle with fish seasoning.
Step 5. Prepare the seafood accordingly: peel, remove all excess, wash, dry with a napkin.
Step 6. Peel the garlic and cut the wedges in half. In a skillet, lightly heat the olive oil, add the garlic and fresh thyme. Let stand for a couple of minutes over low heat.
Step 7. Remove garlic and thyme and turn up heat. Add seafood and sauté (about 3-4 minutes). Do not cover!
Step 8. Lay out the seafood, put the fish, fry on both sides until tender (about 10 minutes).
Step 9. Wash, dry and finely chop the aromatic herbs.
Step 10. Transfer the fish to a plate for a while. In a skillet, combine yogurt, butter, lemon juice, white wine, add herbs. Place the fish and seafood in the sauce. Pour in 1-2 tbsp if necessary. boiled water or any broth. Cover and heat for 7-10 minutes on low heat.
Step 11. Serve with a vegetable side dish, sprinkle fish and vegetables with sauce, garnish with fresh herbs and a slice of lemon.
You can cook vegetables for a side dish in a double boiler. In this case, the potatoes and carrots must be peeled.
