Fish in Vegetable Marinade

1. 1 Pollock filletpack 600 g ≈ $5.50 160 g
2. 2 Carrots≈ $1.50 per kg 80 g
3. 3 Onions≈ $1.60 per kg 60 g
4. 4 Tomato pastepack 140 g ≈ $1.00 25 g
5. 5 Vinegar 9% 6 ml
6. 6 Sugar 5 g
7. 7 Wheat flour 10 g
8. 8 Sunflower oil 10 ml
9. 9 Bay leaves 1 g
10. 10 Salt 2 g
11. 11 Ground black pepper 1 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Cut the fillets into serving pieces, season with salt and pepper, and lightly dredge in flour.

2. Fry the fish in half the oil for 2–3 minutes on each side until lightly crusted.

3. Grate the carrots², slice the onion³ into half-rings, and sauté in the remaining oil for 6–7 minutes until soft.

4. Add the tomato⁴ paste, sugar, vinegar, bay leaf, and 80 ml water, then simmer for 8–10 minutes until the marinade thickens.

5. Place the fish in a dish or container and cover with the hot marinade.

6. Let cool and refrigerate for at least 1 hour so the fish can soak up the marinade.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.