Pollock stewed in tomato with carrot and onion
Slices of pollock are fried and simmered in an onion–carrot sauce with tomato paste; serve with rice.
- Time
- 35 min
- Serving
- 551 kcal
- Ingredients
- ≈ $2.16
- Protein
- 37 g
Ingredients
- 1 Pollock filletpack 600 g ≈ $5.50 180 g
- 2 Carrots≈ $1.50 per kg 80 g
- 3 Onions≈ $1.60 per kg 60 g
- 4 Tomato pastepack 140 g ≈ $1.00 20 g
- 5 Long-grain ricepack 800 g ≈ $1.96 60 g
- 6 Wheat flour 10 g
- 7 Sunflower oil 12 ml
- 8 Bay leaves to taste
- 9 Salt 2 g
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Rinse the rice and cook until tender over medium heat, then keep it covered while the fish cooks.
Dredge the fish in flour and fry for two minutes on each side over high heat until a golden crust forms.
Slice the onion3 into thin half-rings, grate the carrot2 on a coarse grater; sauté over medium heat until soft and lightly sweet, about 5–7 minutes.
Add tomato4 paste to the onion3 and carrot2, stir, pour in about 150 ml of water, salt to taste, add a bay leaf, and stir.
Place the fish in the skillet with the vegetables, cover and simmer over medium heat for about 15 minutes until the fish is done and the sauce thickens.
Check the fish for doneness: it should flake easily with a fork, the sauce should be thick, and the vegetables tender; if needed, add a little more water and hold for another minute.
Tips
- Why it works
- Fry the fish at high heat for 2 minutes per side to create a golden crust that prevents it from falling apart during simmering. Overcooking here makes it dry and rubbery.
- Substitutions
- Use 100g frozen peas instead of carrot for a sweeter, softer texture. Swap tomato paste for 100g canned crushed tomatoes if you prefer a chunkier sauce.
- Common mistakes
- Fish turns opaque and breaks apart if overcooked; check doneness by flaking with a fork. It should separate easily without resistance.
- Storing and reheating
- Eats best fresh but keeps 2 days in the fridge; reheat gently in the sauce to avoid drying. Freezes poorly. Sauce separates on thawing.
- Serve with
- Pair with a simple cucumber salad dressed in lemon juice and dill for a light contrast to the rich stew.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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