Fish in Vegetable Marinade
Pan-fried pollock is soaked in a sweet-and-sour vegetable marinade made with carrots, onions, and tomato paste. The dish is delicious warm or chilled.
- Time
- 55 min
- Serving
- 342 kcal
- Ingredients
- ≈ $1.86
- Protein
- 30 g
Ingredients
- 1 Pollock filletpack 600 g ≈ $5.50 160 g
- 2 Carrots≈ $1.50 per kg 80 g
- 3 Onions≈ $1.60 per kg 60 g
- 4 Tomato pastepack 140 g ≈ $1.00 25 g
- 5 Vinegar 9% 6 ml
- 6 Sugar 5 g
- 7 Wheat flour 10 g
- 8 Sunflower oil 10 ml
- 9 Bay leaves 1 g
- 10 Salt 2 g
- 11 Ground black pepper 1 g
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Cut the fillets into serving pieces, season with salt and pepper, and lightly dredge in flour.
Fry the fish in half the oil for 2–3 minutes on each side until lightly crusted.
Grate the carrots2, slice the onion3 into half-rings, and sauté in the remaining oil for 6–7 minutes until soft.
Add the tomato4 paste, sugar, vinegar, bay leaf, and 80 ml water, then simmer for 8–10 minutes until the marinade thickens.
Place the fish in a dish or container and cover with the hot marinade.
Let cool and refrigerate for at least 1 hour so the fish can soak up the marinade.
Tips
- Why it works
- Fry the fish over medium heat so a crust forms in 2–3 minutes. If it goes longer, it browns but stays raw inside.
- Substitutions
- Replace the carrot with 100 g diced potato, or the vinegar with 5 ml lemon juice.
- Common mistakes
- If the marinade is too runny, the fish will fall apart. Check the thickness after 8 minutes: it should coat the spoon.
- Storing and reheating
- Keep for 3 days. Reheat in the microwave for 2 minutes, covering the plate. Don't freeze.
- Serve with
- Serve with buckwheat or mashed potatoes for a family dinner.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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