Any fish contains a lot of minerals and vitamins that are beneficial for our body. Especially recommended for use are fish dishes for those who simply adhere to proper nutrition or are forced to sit on a special diet for health reasons. Among the variety of dishes, fish stew with vegetables is especially popular . Hake or tilapia is the best choice in this case. Fish with white meat is considered delicious, rich in substances that have an exceptionally positive effect on the human body.
The tastiest of cod
Hake can rightfully be called one of the most delicious, nutritious and healthy fish belonging to the cod family. The calorie content of this fish is only 86 kilocalories per hundred grams of product. Agree, very nice numbers for those who follow a diet and count calories. In addition, hake is a fish containing a large amount of calcium, phosphorus, potassium, iron and many other useful elements of their periodic table.
Today we bring to your attention a recipe for stewed hake with vegetables, which will appeal to housewives for its speed and ease of preparation. Another big plus of this fish is that it contains a small number of bones. Also, fish meat easily moves away from the bones, if there is a need to make fillets. This advantage of hake will be useful for young mothers, whose children are just starting to eat fish.
Stewed fish with tomatoes and vegetables
There are a lot of options for cooking stewed fish . But, as experienced housewives say, everyone should find one highlight that will make ordinary banal fish an excellent culinary delight. Today we will cook stewed hake with vegetables. The highlight of this dish will be rosemary. It is he who will act as a link between the fresh white fish and the bright taste of tomatoes.
The required set of products:
- Hake (or any other white fish) - half a kilogram.
- Tomato juice - 400 ml.
- 30 grams of wheat flour.
- One middle head of onion.
- A pair of garlic cloves.
- One large carrot.
- Sprig of rosemary.
- Salt is a pinch.
- Ground black or red pepper (to taste).
Cooking process
The first cooking step is to prepare the fish. The ideal option is fillet. But if you have a whole fish, just cut in portions, the result will be no worse. So, the fish should be cut, seasoned with salt and pepper a little. You can add your favorite seasonings for fish. To make the stewed hake with vegetables saturated to taste, it must be saturated with seasonings. When you cut the fish, season it, give a little "rest". After lying down for five to seven minutes, the fish will be saturated with spices and will be more malleable in cooking.
Preheat the pan by adding a couple of tablespoons of vegetable or olive oil. While the oil is warming, roll the pieces in flour. They should be fried on both sides until a pleasant golden crust is obtained.
Since we decided to cook stewed hake in a tomato with vegetables, the second step will be the preparation of carrots and onions. Onions are recommended to cut into fairly large half rings, and carrots - in circles. Someone doesn't really like the taste of stewed carrots. In this case, you can just rub it on a coarse grater. She will be present in the dish, but will not oversaturate it with her taste.
Remove the fried fish from the pan, add a little more oil and fry the vegetables. To carrots and onions add chopped garlic into large slices. When the frying is cooked, add our fish to it. Stew fish should be in tomato juice. Pour it into the pan, add a sprig of rosemary, cover it with a lid and wait 20-30 minutes.
Braised hake with vegetables is cooked very quickly, like any other fish. Cooking time will depend on the size of the fish pieces and the thickness of the sliced vegetables. But in any case, the average cooking time will not exceed half an hour.
By the way, if you do not have these 30 minutes, then a multicooker always comes to the aid of the housewives. In this miracle of technology, stewed fish with vegetables cooks an order of magnitude faster, and you do not need to follow the cooking, which is very convenient.
What to serve
Fish dishes are good because they combine perfectly with any side dishes. Braised hake with vegetables is itself a full-fledged dinner. But if you want to make it a little more satisfying and high-calorie (for example, eat it yourself, and serve it to your husband who is not on a diet like you), then serve fish with fried boiled rice.
Also, mashed potatoes, grilled eggplant or zucchini are perfect for fish dishes. An excellent combination is obtained if you serve stewed fish with a fresh salad of peas, beans, parsley, sweet bell pepper.
Do not be afraid to experiment. Mashed potatoes, of course, are the undisputed favorite among the side dishes. However, experts in cooking recommend replacing it with cereals (buckwheat, rice, millet, etc.) or pasta. Spaghetti, like any other pasta, is simply superbly combined with fish and seafood.
Enjoy your meal!