Braising is one of the healthiest cooking methods. Meat, fish or vegetables are cut into pieces, fried, and then heated over low heat until the liquid is completely or partially evaporated. During the cooking process, all vitamins and nutrients are retained, and the dish acquires a rich and pleasant taste. Try stewing fish and vegetables, adding spices, herbs and other ingredients to this duo.
Stewed fish with vegetables
You will need: – 1 kg of fish fillet; – 1 large onion; – 2 young eggplants; – 2 ripe tomatoes; – 3 cloves of garlic; – 300 g of mushrooms; – 2 tablespoons of vinegar; – 0,5 cups of dry white wine; – a bunch of parsley; – olive oil; – salt; – freshly ground black pepper.
Any fish that is not too oily will work for this recipe, such as flounder or cod. Serve it as a main course or as a hot snack
Rinse the fish fillets and cut into pieces. Peel the onion and garlic, chop and fry in a pan in olive oil. Pour boiling water over the tomatoes, peel and remove the grains. Finely chop the pulp. Cut the mushrooms and eggplants into thin slices.
Add fish to the pan where onions and garlic were fried. While stirring, cook for a few minutes until golden brown. Put the tomatoes, eggplants, mushrooms, stir the contents of the pan, salt and pepper. Cover the dish with a lid, bring to a boil, reduce heat, and simmer for 15–20 minutes.
Finely chop the parsley, add to the pan and cook for another 2-3 minutes. Serve the fish stew hot, accompanied by fresh bread and dry white wine.
Prepare an original and healthy Mediterranean-style dish.
You will need: – 4 large hake steaks; – 2 glasses of milk; – 2 potatoes; – 1 lemon; – 150 g broccoli; – 150 g of cauliflower; – 1 carrot; – a bunch of dill; – a bunch of thyme; – 1 tablespoon of sea salt.
For the sauce: – 4 cloves of garlic; – 1 yolk; – lemon juice; – olive oil.
Rinse the fish, pat dry with paper towels and rub with sea salt. Leave it on for 3 hours. Then rinse the hake with water and place in a deep frying pan. Pour milk over the fish, add finely chopped thyme, bring to a boil. Then reduce heat, salt, pepper and simmer the hake until tender.
Squeeze lemon juice, peel carrots and potatoes and cut into large cubes. Divide broccoli and cauliflower into florets. Place vegetables in a skillet with heated olive oil, season with salt, cover and simmer until soft.
Instead of fresh vegetables for stewing, you can use frozen
Prepare the sauce. Pound the garlic in a mortar, add the yolk and beat. Pour in 1 tablespoon of olive oil, half a teaspoon of lemon juice, salt, pepper and grind the mixture until smooth. Transfer it to a gravy boat.
Arrange the prepared fish on warmed-up plates, sprinkle with lemon juice and garnish with fresh dill. Spread the stewed vegetables around. Serve the sauce separately; it is poured over each portion before meals.