Composition / ingredients
Step-by-step cooking
Step 1:
Wash and peel the carrots. Grate on a coarse grater. It is a large grater that is needed here, so that the carrots do not turn into porridge during stewing.
Step 2:
Peel the onion and chop a quarter into rings.
Step 3:
Heat sunflower oil in a frying pan and put the vegetables to fry for seven minutes. The fire is medium. Stir periodically so that the carrots and onions do not burn. At the end of roasting, add salt to the vegetables.
Step 4:
Prepare a mixture for boning fish. In a flat plate, mix flour, paprika, salt and dried basil. If desired, you can pepper the mixture.
Step 5:
Cut the cod fillet into portions.
Step 6:
Roll each piece of fish in a mixture of flour and spices from all sides.
Step 7:
Add bay leaf and a couple of peas of allspice to the pan. Put the cod in a frying pan on top of the vegetables. Pour boiling water. Cover and simmer for twenty minutes until tender.
Due to the fact that dried paprika is added to the boning mixture, an interesting effect is observed in the finished dish: naturally white cod acquires a noble pinkish hue.
If there is a desire to reduce the calorie content of the dish as much as possible, I can advise two ways.
First: instead of frying carrots and onions in sunflower oil, put them out without oil, but with the addition of a small amount of boiling water.
And the second: just salt and pepper the cod, and add your favorite spices, instead of rolling the fish in flour. Due to such simple manipulations, firstly, it will be possible to reduce the calorie content of the finished dish by about thirty percent! And secondly, the cooking time will be slightly reduced, which in modern realities is also a significant plus.
Since this is a recipe for stewed cod, and not fried, then you should not hope to get a crispy crust from the fish. Breading turns out to be soft and tender. And the vegetables… Oh, it's a separate song!
I advise you to serve fish with any simple side dish. For example, with air mashed potatoes.
Bon appetit!
Calorie content of the products possible in the composition of the dish
- Carrots - 33 kcal/100g
- Dried carrots - 275 kcal/100g
- Boiled carrots - 25 kcal/100g
- Fresh basil - 27 kcal/100g
- Dried basil - 251 kcal/100g
- Bay leaf - 313 kcal/100g
- Vegetable oil - 873 kcal/100g
- Salt - 0 kcal/100g
- Water - 0 kcal/100g
- Onion - 41 kcal/100g
- Wheat flour - 325 kcal/100g
- Paprika - 289 kcal/100g
- Allspice - 263 kcal/100g
- Cod fillet - 80 kcal/100g