Fish stewed with vegetables

Simple, healthy, dietary, for the whole family! Fish stewed with vegetables is a delicious and satisfying dish for every day. Because of the vegetables, it turns out to be colorful, bright and beautiful, which further increases its appetitiveness. The recipe is great for those who follow a diet or follow a diet.

naniki

Recipe author

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Composition / ingredients

servings:

Whiting

800

Onion

Carrots

Bell pepper

Green peas (fresh, frozen or canned)

0.5

Tomato juice

0.5

Sunflower oil

Ground black pepper

to taste

Salt

to taste

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 53 % 10 g

Fats 32 % 6 g

Carbohydrates 16 % 3 g

100 kcal

GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 30 min

Step 1:
How to put out fish with vegetables? Prepare the products. I took a whiting, but any other sea white fish will do — pollock, cod, mackerel, hake. It can be either fresh or frozen, which will need to be thawed beforehand.
Step 2:
Clean the fish and take out the insides, cut off the heads and fins, if there are any. Be sure to remove the black film from the abdomen, it can give the fish a bitter taste. Cut the fish into portions.
Step 3:
Wash and peel the vegetables well. Remove the core with seeds from the pepper. Cut carrot and onion into cubes, Bulgarian pepper into strips.
Step 4:
Heat the frying oil in a frying pan. On a low heat, lightly fry the onion, not for long, 2 minutes, then add the carrots and pepper. Fry the vegetables together for another couple of minutes, after mixing them. Then reduce the heat, add tomato juice, mix. Put the fish on a vegetable pillow, season the dish with salt and pepper. Simmer all together under the lid for 15-20 minutes, depending on the size and variety of fish.
Step 5:
At the very end, add green peas to it. If you don't have fresh peas, then take canned ones.
Step 6:
Serve the finished fish with vegetables hot. A side dish of mashed potatoes or rice will go well with it.
Step 7:
Bon appetit!

Note that the quality and taste of the finished dish largely depends on the proper defrosting of the ingredients. How to avoid mistakes and choose the best way, read the article about defrosting.

Root vegetables are best washed with a brush or a stiff sponge under running water.

Use oil with a high smoking temperature for frying! Any oils are useful only until a certain temperature is reached - the point of smoking, at which the oil begins to burn and toxic substances, including carcinogens, are formed in it.
Unrefined oils, with rare exceptions, have a low smoking point. There are a lot of unfiltered organic particles in them, which quickly begin to burn.
Refined oils are more resistant to heating, and their smoking point is higher. If you are going to cook food in the oven, on a frying pan or grill, make sure that you use oil with a high smoking point. The most common of the oils with a high smoking point: refined varieties of sunflower, olive and grape.