It is easy to combine fish with seasonal vegetables, it is well friends with different sauces, and even a beginner is able to cook fish ragout. If you do not know which recipe to start with, then we have gathered for you the most interesting and tasty options in this material.
Fish stewed in tomato with vegetables
The most popular is the Mediterranean way of cooking fish stew, within which any sufficiently dense white fish can be drowned in tomato sauce with the addition of Provencal herbs, wine and tomatoes. The output is a restaurant dish for a little money.
Ingredients:
- olive oil - 85 ml;
- onion - 85 g;
- garlic - 3 teeth;
- tomatoes canned in juice - 520 g;
- tomato paste - 15 g;
- fish broth - 165 ml;
- dry wine (white) - 115 ml;
- fish fillet - 780 g;
- by a pinch of oregano and thyme.
Preparation
- Before preparing the stewed fish, be sure to peel the fillets from the bones and divide them into portions.
- A mixture of onions and garlic quickly save in an abundance of olive oil until the pieces of onion become transparent.
- Add tomato paste and peeled canned tomatoes. Pour in wine, fish broth, add herbs and a good pinch of salt. If tomatoes are sour, then you can sweeten the sauce to taste.
- When the sauce begins to boil and becomes homogeneous, put fish fillets into it, cover the dishes and leave the fish for 4-5 minutes, until the pieces turn white and begin to decay.
- By analogy, you can make stewed fish in the multivark, after adding the ingredients of the sauce in the "Quenching" mode for 15 minutes, and then adding the fish and continuing cooking for another 7-10 minutes.
Stewed fish with vegetables in a frying pan
If you want to fill your diet with a lot of protein, then add to the stew fish not only vegetables, but pre- cooked chickpeas . Nut will make the dish noticeably more satisfying not at the expense of fast carbohydrates, but at the expense of naturally high for legume protein content.
Ingredients:
- garlic - 2 teeth;
- olive oil - 45 ml;
- onion - 135 g;
- tomatoes in its own juice - 445 g;
- boiled chickpeas - 420 g;
- juice and peel of one lemon;
- fish fillet - 880 g;
- carrots - 115 g;
- fish broth - 120 ml.
Preparation
- Start by making a standard onion-carrot fry.
- When the vegetables reach half cooked, put the garlic garlic, add the tomatoes in your own juice, lemon juice with zest and pour in fish broth.
- As soon as the sauce comes to a boil and becomes homogeneous, put the chickpeas on it and put the pieces of fish fillet on top, then cover the frying pan.
- Fish stewed with carrots and chickpeas will be ready after 15-20 minutes. Serve the dish with parsley.
The recipe for stewed fish in the oven
Another recipe for the fans of healthy eating , in which pieces of fish fillet are particularly juicy due to the fact that they stew in yoghurt sauce in the oven. As part of the recipe, you can use almost any vegetables, but we stopped on a simple blowing of carrots and onions.
Ingredients:
- fish fillets - 1,2 kg;
- low-fat yogurt - 240 ml;
- mayonnaise - 15 g;
- carrots - 90 g;
- onion - 115 g;
- a handful of dill greens;
- lemon - 4 slices.
Preparation
- After seasoning the fish fillet, quickly fry it (2-3 minutes will be enough).
- Separately, cook the onion-carrot saute and mix it with the greens of dill.
- Lay the fish fillets on the bottom of the baking dish, cover with vegetables, pour over the sauce on the basis of a mixture of yogurt and mayonnaise, lay the lemon, and then send it to stew in yoghurt sauce at 180 degrees 30 minutes.