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Fish in tomato sauce

Fish in Tomato Sauce

A quick, simple, wholesome recipe for any day! Fish in tomato sauce is a dish our moms used to make, and its flavor will feel familiar to many. It's simple and budget-friendly, and you probably already have everything in the fridge.

nasstin

Recipe author

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Composition / ingredients

Servings:

Hake (or other white fish)

Onion

150

Carrot

130

Tomato juice

0.5

Sugar

Bay leaf

Allspice berries

Ground black pepper

Salt

All-purpose flour

100

Vegetable oil

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 43 % 9 g

Fats 29 % 6 g

Carbohydrates 29 % 6 g

110 kcal

GI: 33 / 0 / 67

Cooking method

Step 1:

How do you make fish in tomato sauce? Gather your ingredients. Any white fish works — pollock, cod, or the like — but I usually make this with hake. Instead of tomato juice, you can use a good tomato paste thinned with water. Wash and peel the vegetables.
Step 2:

My fish is already gutted and headless. If yours is whole, gut it and cut off the head first, and be sure to remove the black membrane inside the belly — it can taste bitter. Scale the fish, rinse it well under running water, pat it dry with paper towels, and cut it into serving pieces. Salt it and let it sit a few minutes to take on the seasoning.
Step 3:

Put the flour in a shallow dish and dredge the pieces of fish in it.
Step 4:

Heat a skillet over medium heat and add oil for frying. Add the fish and fry until golden on both sides.
Step 5:

While the fish fries, finely chop the onion and grate the carrot on the large holes of a box grater.
Step 6:

Transfer the fried fish to a plate.
Step 7:

Add the onion and carrot to the same skillet the fish was fried in. Cook them over low heat, stirring, until golden, a few minutes.
Step 8:

Pour in the tomato juice (mine is homemade), or tomato paste thinned with water, and bring to a boil.
Step 9:

Add salt and a little sugar to balance it, then taste. The sauce should be sweet-and-sour and moderately salty.
Step 10:

Season with pepper.
Step 11:

Add the bay leaves and allspice berries and let it boil for another 1–2 minutes.
Step 12:

Nestle the fried fish into the sauce, bring it to a boil, cover, and simmer over low heat for about 30 minutes.
Step 13:

Enjoy!

Any side works with it — boiled potatoes, mashed potatoes, grains, or pasta.
Keep in mind that how well you thaw the ingredients has a lot to do with the quality and flavor of the finished dish. Thaw the fish slowly in the fridge for the best texture.
A quick tip: the wrong pan can ruin even the best recipe, so use a good skillet here.
Every cooking oil is only healthy up to a certain point — its smoke point, above which it starts to burn and forms harmful compounds. Choose an oil with a high smoke point for frying, and don't let it overheat.