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Stew of black grenadier and vegetables

Black Grenadier and Vegetable Stew

A simple, quick dinner built around a healthy deep-sea fish. This tasty meal pairs wholesome deep-sea fish with vegetables and Italian pesto. Just 250 g of black grenadier covers your body's daily need for polyunsaturated fatty acids!

Evgeniya_Koko

Recipe author

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Composition / ingredients

Servings:

Fish (black grenadier fillet)

200

Tomato

0.5

Celery (celery stalk)

Onion

0.5

Bell pepper

0.5

Garlic

Vegetable oil

Cornstarch

Pesto sauce

Water

Sugar (to taste)

Salt

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 6 % 2 g

Fats 47 % 16 g

Carbohydrates 47 % 16 g

208 kcal

GI: 94 / 0 / 6

Cooking method

Cooking time: 30 min

Step 1:

Cut the black grenadier fillet into small pieces (1 to 1.5 inches / 3 to 4 cm) and pat them dry with paper towels to remove excess moisture. Dredge the fish in cornstarch and fry in vegetable oil until lightly golden. Set the cooked pieces on paper towels.
Step 2:

Prep the vegetables for the stew: coarsely chop the onion and bell pepper, peel the celery and slice it, and skin the tomato and cut it into cubes.
Step 3:

Wash the skillet you used for the fish and reheat it. Add vegetable oil and fry the vegetables, adding them in stages so they cook evenly: onion and pepper first, then celery, and finally the tomato and garlic.
Step 4:

Add the fried fish to the skillet with the vegetables. Pour in the water and add the pesto, salt, and sugar. Simmer the stew over medium heat for 5 to 7 minutes, stirring now and then. Serve in a deep bowl, garnished with fresh herbs.

Black grenadier is about as clean a protein as you can find, and it's easy for the body to digest. This deep-sea fish carries no harmful contaminants or parasites, so it doesn't need heavy cooking. You could even eat it raw, but it's even better in a vegetable stew like this one, based on a tried-and-true recipe from Vladivostok chef Vyacheslav Anzulis.
The fish is usually sold as frozen, gutted whole fish. It's easy to break down: grenadier has few large bones and no small ones at all. The flesh is juicy and quite firm, with a slightly sweet flavor. You can bake it as fillets or whole, stew it, pan-fry it, or add it to soups. It also makes wonderful fish pies.
Stores often sell both black grenadier and small-eyed macrurus under the same name, but they're easy to tell apart: black grenadier has tough, dark gray skin, while its watery cousin has almost no scales at all — its skin is white with a net-like pattern.