Stewed Hake with Vegetables: A Simple Recipe

Any fish contains a lot of micronutrients and vitamins useful for our organism. Especially recommended to eat fish dishes for those who simply adhere to proper nutrition or for health reasons are forced to sit on a special diet. Among all the variety of dishes, fish of stew with vegetables are very popular . Heck or tilapia is the best choice in this case. Fish with white meat is considered delicacy, rich in substances that have an exceptionally positive effect on the human body.

The most delicious of cod

Heck can rightly be called one of the most delicious, nutritious and useful fish related to the cod family. Caloric content of this fish is only 86 kilocalories per hundred grams of the product. Agree, very pleasant figures for those who observe a diet and count calories. In addition, a heck is a fish containing a large amount of calcium, phosphorus, potassium, iron and many other useful elements of their periodic table.

Today we offer you a recipe of a stewed hake with vegetables, which the owners will like for their quickness and ease of cooking. Another big plus of this fish is that it contains a small amount of bones. Also, the fish meat easily departs from the bones, if it is necessary to make fillets. This dignity of hake will be useful for young mothers, whose babies are just starting to eat fish.

Braised fish with tomatoes and vegetables

There are a lot of options for cooking stew. But, as the experienced housewives say, everyone should find one highlight that will make ordinary banal fish a magnificent culinary delicacy. Today we will cook stewed hake with vegetables. The highlight of this dish will be rosemary. It will act as a link between the fresh white fish and the bright taste of tomatoes.

Required product bundle:

• Hake (or any other white fish) - half a kilogram.
• Tomato juice - 400 ml.
• 30 grams of wheat flour.
• One middle head of onions.
• A pair of cloves of garlic.
• One large carrot.
• A branch of rosemary.
• Salt is a pinch.
• Pepper ground black or red (to taste).

The process of cooking

The first stage of preparation is the preparation of fish. Ideal option - fillet. But if you have a whole fish, just cut into small pieces, the result will be just as good. So, fish should be cut, a little seasoned with salt and pepper. You can add your favorite seasonings for fish. To stewed hake with vegetables turned out to be saturated to taste, it should soak with seasonings. When you cut the fish, season it, give it a little "rest". Lying for five to seven minutes, the fish will be full of spices and will be more malleable in cooking.

We heat the frying pan by adding a couple of spoons of vegetable or olive oil. While the oil is warming up, roll the pieces in flour. To roast them should be from two sides until you get a pleasant rosy peel.

Since we decided to cook hake stewed in tomato with vegetables, the second stage will be the preparation of carrots and onions. Onions are recommended to cut into large enough semirings, and carrots - circles. Some people do not like the taste of stewed carrots. In this case, you can simply rub it on a large grater. She will be present in the dish, but will not oversaturate it with her own taste.

Remove from the frying pan fish, add a little more butter and fry vegetables. To carrots and onions, add garlic cut into large slices. When the roast is cooked, add our fish to it. Stew fish should be in tomato juice. Pour it into a frying pan, add a sprig of rosemary, cover it with a lid and wait 20-30 minutes.

Stewed hake with vegetables is prepared very quickly, like any other fish. The cooking time will depend on the size of fish pieces and the thickness of slicing 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 multivarker always comes to help the housewives. In this miracle of technology, stewed fish with vegetables are cooked an order of magnitude faster, and you do not need to monitor the preparation, which is very convenient.

With what to submit

Fish dishes are good and that are combined perfectly with any side dishes. Stewed hake with vegetables is itself a full-fledged dinner. But if you want to make it a little more nutritious and high-calorie (for example, without a garnish, eat yourself, and hand the garnish to the husband who does not sit on a diet like you), then serve fish with crumbly boiled rice.

Also to the fish dishes is perfectly suitable mashed potatoes, baked on the grill eggplant or zucchini. An excellent combination is obtained if you serve stewed fish with fresh salad from peas, beans, parsley, sweet Bulgarian pepper.

Do not be afraid to experiment. Mashed potatoes, of course, are the undisputed favorite among garnishes. However, experts in cooking recommend to replace it with cereals (buckwheat, rice, millet, etc.) or pasta. Spaghetti, like any other type of pasta, just perfectly combined with fish and seafood.

Bon Appetit!