Fish stewed in vegetables is an incredibly tasty and healthy dish. With this method of culinary processing, it retains the maximum amount of vitamins, proteins and other valuable components.
Fish must be present in the diet of those who monitor their diet and try to adhere to a healthy lifestyle. It contains a large amount of valuable proteins, mineral compounds, fat-soluble and water-soluble vitamins.
There are many ways to prepare it. Fish stewed in vegetables is very popular. From a nutritional point of view, this combination is ideal. Regular consumption of fish and vegetables helps control weight.
Before proceeding directly to cooking, you need to defrost the fish, if necessary, and then cut it into steaks or fillet pieces.
Experts recommend defrosting food in the air, in a natural environment. The slower this process occurs, the less is the loss of tissue juice and proteins, microelements, vitamins dissolved in it.
For cutting into steaks, the semi-finished product should be washed, scales off the surface of the fish, cut off the tail, head, and then remove the insides and fins. After that, the carcass must be washed again and cut into pieces 2-3 centimeters thick.
For cutting into fillet pieces, you need to make deep cuts along the spine of the finished carcass, and then remove the fillet from the rib bones. Then it can be cut into several pieces. It is not necessary to remove the skin from the fillet, since it is she who does not allow it to disintegrate during the cooking process. Put the pieces of fish in a deep bowl, salt and let stand at room temperature for 5-10 minutes.
In a deep frying pan with a thick bottom, it is necessary to heat the vegetable oil and fry the onion cut into half rings and the carrots grated on a coarse grater on it for 1-2 minutes. To prepare 600 grams of fish, you will need 1 medium-sized onion and 1 carrot.
After the onion has softened, put the fish in the pan and fry it on both sides for 2-3 minutes.
Half a small courgette should be peeled, cored and cut into cubes. You also need to dice a sweet bell pepper pod and 2-3 tomatoes. Chopped vegetables should be placed in a pan, add salt, a little water and simmer the dish over low heat under a closed lid for 30 minutes.
Very little water needs to be added to the pan, since vegetables secrete juice during the cooking process.
To give the dish a sour taste, you can add a little tomato paste to it during the stage of frying vegetables. In this case, it is not necessary to add chopped tomatoes to the pan.
Fish stewed in vegetables can also be cooked in the oven. To do this, lightly fry the onions, carrots in a cauldron with thick walls, then put the chopped fish, tomato paste, chopped vegetables, salt, spices and water into it. Next, the cauldron must be covered with a lid and placed in an oven preheated to 180 degrees for 30-40 minutes. During the cooking process, you need to control the amount of water. It can be added as needed.
Fish stewed in vegetables can also be cooked in a slow cooker. To do this, put all the ingredients in her bowl, add salt, spices and set the most suitable mode.
