Main Page
Fast and tasty
Stewed fish with vegetables

Stewed Fish with Vegetables

Simple, healthy, and light — perfect for the whole family! Fish stewed with vegetables is a tasty, satisfying everyday dinner. The vegetables make it colorful and bright, which only adds to its appeal. It's a great choice if you're eating clean or watching what you eat.

naniki

Recipe author

Composition / ingredients

Servings:

Whiting

800

Onion

Carrot

Bell pepper

Green peas (fresh, frozen, or canned)

0.5

Tomato juice

0.5

Sunflower oil

Ground black pepper

Salt

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

Cooking method

Cooking time: 30 min

Step 1:

How do you stew fish with vegetables? Start by gathering your ingredients. I used whiting, but any other white ocean fish works just as well — pollock, cod, mackerel, or hake. It can be fresh or frozen; if frozen, thaw it first.
Step 2:

Clean the fish and remove the innards, then cut off the heads and fins if there are any. Be sure to scrape out the dark membrane inside the belly cavity — it can give the fish a bitter taste. Cut the fish into serving-size pieces.
Step 3:

Wash and peel the vegetables well. Core the bell pepper and remove the seeds. Dice the carrot and onion, and slice the bell pepper into strips.
Step 4:

Heat the oil in a skillet. Over low heat, lightly sauté the onion for just a couple of minutes, then add the carrot and bell pepper. Stir and cook the vegetables together for another couple of minutes. Lower the heat, pour in the tomato juice, and stir. Lay the fish on top of the vegetable bed, then season with salt and pepper. Cover and simmer everything together for 15–20 minutes, depending on the size and type of fish.
Step 5:

Right at the end, stir in the green peas. If you don't have fresh peas, canned ones work fine.
Step 6:

Serve the fish and vegetables hot. A side of mashed potatoes or rice pairs beautifully with it.
Step 7:

Enjoy your meal!

Keep in mind that properly thawing your ingredients has a big impact on the quality and taste of the finished dish. Thaw fish slowly in the refrigerator whenever you can, rather than rushing it.
Root vegetables clean up best with a brush or a stiff sponge under running water.
Use an oil with a high smoke point for frying. Every oil is only good up to a certain temperature — its smoke point — beyond which it starts to burn and forms harmful compounds. Unrefined oils generally have a low smoke point because they contain unfiltered particles that scorch quickly, while refined oils tolerate heat better. If you're cooking in the oven, in a skillet, or on the grill, reach for a high-smoke-point oil such as refined sunflower, olive, or grapeseed.