Fish is tasty, healthy and satisfying. Therefore, it should be included in the diet. And so that the same type of recipes does not get bored, I propose to diversify your diet with a delicious dish - stewed hake under a vegetable fur coat.
Recipe content:
- Ingredients
- Step by step cooking
- Video recipe
This is a classic fish stew recipe. The value of the dish lies in the fact that any, even the driest fish, like pollock or hake, comes out soft, aromatic, tender and juicy thanks to vegetables and tomato sauce. According to this recipe, hake is obtained like real canned fish in tomato juice with soft bones, but only much tastier. Vegetable gravy harmoniously complements the taste of seafood, making it more interesting. The combination of spices and spices gives the food an incredibly pungent taste. Cooking is very simple and quick. And, perhaps, hake is the cheapest and most readily available option that can be bought in any supermarket, and at a low price.
And if fish is not often present on your menu, then it is time to change such an oversight and include it in the weekly diet, at least once a week. After all, a slave is a useful source of protein, rare fats and essential amino acids. Therefore, do not bypass such a useful product. In addition, this delicate dish meets all the requirements of vegetarians, as well as people who monitor their weight, figure and are on a diet. And by increasing the number of vegetables, you don't have to think about a side dish, since one frying pan will make a complex dish.
- Caloric content per 100 g - 89 kcal.
- Servings - 10 pieces
- Cooking time - 1 hour 20 minutes
Ingredients:
- Hake - 2 carcasses
- Carrots - 2 pcs.
- Onion - 2 pcs.
- Garlic - 3 wedges
- Tomato paste - 3-5 tablespoons
- Soy sauce - 2 tablespoons
- Bay leaf - 3 pcs.
- Allspice peas - 4 pcs.
- Salt - 1 tsp or to taste
- Ground black pepper - 0.5 tsp or to taste
- Vegetable oil - for frying
Cooking stewed hake under a vegetable coat
1. Peel carrots and onions, wash and cut into strips. The slicing method is not important though. Chop the peeled garlic as well.
2. Heat vegetable oil in a skillet and add vegetables to fry. Set to medium heat and cook, stirring occasionally, until golden brown and golden brown.
3. Put tomato paste, all herbs and spices to the vegetables. Simmer the heat and simmer the vegetables, covered, for 10 minutes.
4. Place 2/3 of the stewed vegetables in an even layer in a baking dish.
5. Defrost the fish, because it is usually sold frozen. Then cut off the fins, tail and wash. Using a sharp knife, cut into 4-5 cm portions.
6. In another skillet in vegetable oil and high heat, fry the fish on both sides until golden brown. Remember that the fish is laid out exclusively in a well-heated frying pan, otherwise it will not begin to fry, but to steam.
7. Place the fried hake in a baking dish over the vegetable mixture.
8. Dissolve the remaining part of the vegetables with drinking water to make the mass a little liquid, and boil it.
9. Transfer vegetables and blender bowl and chop until puree.
10. Cover the fish with vegetable mass in an even layer.
11. Send the hake to bake in an oven heated to 200 ° C for 40 minutes. At the same time, cook the product for the first half hour under a lid or food foil, and the last 20 minutes without it, so that the vegetables brown a little. Serve the ready meal warm or chilled, since it is customary to serve fish in a tomato in decent establishments cool.
See also the video recipe on how to cook stewed hake.
