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Recipe from Topfood
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30 min
2021-11-12-2kavib-delicious-grilled-fish-with-tomato-sauce-tse9p6g
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Updated 16.08.2022
A very juicy cod stewed in a tomato sauce. This dish is cooked very fast and easy. Just prepare all ingredients before cooking. Cod with vegetables is a good idea for a healthy diet. Serve hot.

Ingredients
servings

  • Cod fillets
    0,4 lb.
  • Carrot
    pcs.
  • Head red onion
  • Canned tomatoes
    0,2 lb.
  • Red chili pepper
    pcs.
  • Bay leaves
    1,5 pcs.
  • Garlic
    1 clove
  • Lemon juice
    1,5 tsp.
  • Chopped parsley
    2,5 tbsp.
  • Sugar
    to taste
  • Vegetable oil
    to taste

Nutrition facts per 100 g

  • Calories

    329 kcal

  • Protein

    39 g

  • Fat

    10.8 g

  • Carbohydrates

    18.7 g

Method

  • Wash the cod fillets under running water. Cut into small pieces.

  • Peel carrot and onion, wash and cut into rings.

  • Peel chili pepper, remove the seeds and cut into rings. Read below.

  • Put the canned tomatoes into a blender jar. Blend until smooth. Season the puree with vegetable oil, sugar and salt.

  • Make sauce. Peel the garlic, grind in a mortar with parsley (first wash the herbs). Add a pinch of sugar and lemon juice.

  • Take a deep frying pan, transfer a half of fish fillets. Then cover with a half of vegetables and bay leaves. Repeat the actions. Pour the tomato puree over the fish. Bring to a boil and cook over high heat for about 10 minutes.

  • Transfer the fish on a plate, pour over the garlic sauce.

Tips

  • It is obligatory to dry the fish fillets after washing under running water.

  • To defrost fish quickly, place it into microwave and use the defrost setting. The second way – transfer the fish to a bowl, filled with cold water. Let it sit for about an hour. The third way – put under running water (about 30 minutes).

  • Wear gloves and peel the chili pepper, so you do not burn your skin. First wash chili, then cut lengthwise with a sharp knife. Remove the seeds with a blade of knife. Then wash your knife and cutting board thoroughly. Do not touch your face and eyes while cutting.

Bon Appetit!

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