This light, everyday 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 like, from the simplest to ratatouille. Boiled potatoes or rice are served as a side dish.
It is necessary
- For 3-4 servings:
- - 500-600 g of any white fish (cod, brotol, navaga, pollock, pike perch and others);
- - 2 medium carrots;
- - 1 PC. red sweet pepper;
- - 1 small courgette and / or eggplant (these ingredients can be excluded);
- - 1 large onion (or 2 medium sized);
- - 1-3 tbsp. tomato paste (to taste);
- - 2-3 pcs. black and / or allspice;
- - 2 pcs. carnations;
- - 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 of your choice (dill, parsley, cilantro, etc.);
- - vegetable oil for frying (unrefined sunflower oil is better, but olive oil is also possible);
- - water (in the required amount).
Instructions
Step 1
Defrost fish. It is best to do this in the regular compartment of the refrigerator, but if there is no time, then it can be done at room temperature.
Step 2
Remove everything unnecessary: head, entrails, fins, tail, scales. Wash the carcass well and dry with a napkin. If you are using large fish, cut it into pieces 2-3 cm thick; small can be cooked whole. Season with salt and let stand 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).
Step 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, red pepper into strips. If you decide to use eggplant and / or zucchini, peel them and cut them into small cubes.
Step 4
Preheat a skillet, add vegetable oil, add fish and fry over low heat on both sides until almost cooked (about 8 minutes total). Do not cover! Do not use high heat, or the fish will stick to the pan. Put on a plate for a while.
Step 5
Put prepared vegetables in a frying pan, stir, salt and sauté (i.e. fry over low heat). While the vegetables are sautéing, bring a full kettle of water to a boil, set the potatoes to boil for a side dish.
Step 6
When the vegetables are almost ready, add tomato paste, a little hot boiled water, wine, vinegar, sugar, pepper, cloves and bay leaves. 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.
Step 7
Wash, dry and finely chop the herbs (leave a few branches for decoration). Sprinkle fish with herbs, stir lightly, turn off heat and let stand for 5 minutes.
Step 8
Put the fish with garnish on a plate, pour over the marinade, garnish with herbs.
