How can you cook fish to make it tasty, lots and healthy? Try a simple and mouth-watering dish - fish under the marinade, which is also called fish under a fur coat. A "fur coat" or marinade is made from vegetables and tomato, seasoned with spices - the result is a very tasty fish under the marinade and a lot more delicious gravy, which goes with a bang with any side dishes!
Ingredients for fish under the marinade
- 1-2 pcs. freshly frozen low-fat marine fish (hake, cod, pollock);
- 4-5 tablespoons of flour;
- 3-5 carrots;
- 2-3 medium onions;
- 2-3 tbsp tomato paste (can be replaced with fresh tomatoes or tomato juice);
- 1 glass of water;
- salt - about 0.5 tbsp;
- black pepper peas - 10-15 pcs.;
- bay leaf 1-2 pcs.;
- sunflower oil.
The method of cooking fish under the marinade
We cut the fish into slices 2-3 cm wide, salt and carefully roll on both sides in flour. It is important that the fish is completely thawed - otherwise, when heated, the flour mixes with water, and the pieces stick to the pan. Bone thoroughly so that the fish does not fall apart when frying: thanks to the flour, a light golden crust forms on it.
Heat sunflower oil in a pan, lay out the pieces of fish and fry first on one side more than medium heat. We do not fry until cooked, but lightly - until a light golden crust is formed. Turn the pieces over with a fork or spatula and fry on the other side. Then remove the fish on a plate and for the time being set aside.
In the meantime, the fish is fried, peel the onions and carrots. Cut the onion in half rings or small pieces, grate the carrots on a coarse grater.
After removing the fish from the pan, add vegetable oil and spread the onions. Stirring, pass the onion until soft and add the grated carrot.
Having mixed carrots with onions, we continue to passer vegetables until soft. Salt, pepper to taste and put the vegetables on a plate.
Then you can choose one of two options: cook fish under the marinade in a pan or in the oven. In the first case, it turns out faster, in the second - a little longer, but richer in taste and health, like all baked dishes.
If you have chosen an oven, put the fish in a baking dish greased with vegetable oil, vegetables on top, pour a glass of water with tomato paste diluted in it, salt, add peas, cover with a sheet of foil and bake at 180 ° C for about 35-40 minutes.
If you choose a pan, add a little oil, put the pieces of fish in the pan again, and lay the vegetable “coat” on top of the fish in an even layer on the fish. The more “marinade”, the tastier!
Share in the pan 0.5–1 tbsp. water, so that the fish is covered to half, cover with a lid. Stew on low heat, with low boil, about 20 minutes.
Then add tomato paste, slightly diluted with water, and spices: peppercorns and bay leaf. Boil for another 2 minutes, and the delicious fish under the marinade is ready.
Such a delicious fish under a carrot-onion-tomato "coat" can be served with any side dish, especially delicious with mashed potatoes, rice or pasta.