Want a balanced diet?Enjoy delicious food, but watch your weight?Then your all - ocean fish.Enrich menu fish delicacies - and body will thank slim toned figure, the skin will shine, will power, and fatigue, sleepiness will go into oblivion.Cod, halibut, hake, pollock - for every taste and budget.Dietary and not much fish nourishes the body phosphorus and Omega-3 and Omega-6 fatty acids.Detailed photo recipes will help orient and prepare a culinary masterpiece in your own kitchen.
Pollock braised in cream sauce with onions and carrots: a recipe with photos
Remember menu of kindergartens and schools?A sanatorium food?"Well, again, this fried / steamed pollack with rice.How sick fish, and meat could offer ", - at least once visited by such thoughts of many of us.And it is in vain.Record for iodine content, Pollock has beneficial effects on thyroid activity.Phosphorus improves brain function, nerve endings;highly digestible protein is the basis for the growth of the organism.Finally, fatty
Pollock belongs to the cod family.Fish - the inhabitant of the cold waters of the Pacific Ocean.Especially valuable is her liver, because of vitamin A it contains more than cod liver oil.Cost pollock is low relative to most seafood.A small amount of bone, except for the ridge, making the fish a convenient, easy to prepare.Braised Pollack with onion and carrot cream sauce perfectly diversify the daily menu.
To prepare the required quick-frozen pollock.When choosing fish, pay attention to the quality of the product freezing.Dry assumes no ice crust on the surface of the product.According to the recipe, you will need:
- pollack freeze-dried - 1.5 kg;
- onions - 4 large onions;
- carrot - 3 pcs .;
- sour cream (25% fat) - 500 g,
- salt, spices - to taste.
Pre-thawed fish pollack.Cut off the head.
using special scissors to cut off the fins of fish, cut off the tail.
gutting, removing the black film from the surface of the abdomen pollock.
liver pollock do not throw out.Rinse, set aside, then add the fish.
Rinse the cleaned fish with cool water.Cut portions (slices) 2-3 cm thick each, trying to get into the cartilaginous part of the ridge.Peel the onions, wash with water.Prepare the carrots, scraping the top layer of skin.
The next step pollock pieces marinate with oil and spices.You will need:
- 3 tbsp.tablespoons oil (refined vegetable);
- 0,5 teaspoons of lemon juice.;
- 5 g pepper mixture, fish spices.
Take a deep container (a bowl, a bowl).Put the fish, pre-lubricated with salt each piece.Sprinkle with spices ready for the fish, pepper mixture.Pour vegetable oil, preferably olive.Sprinkle the lemon juice.Stir hands pieces so that each was blurred marinade.Leave for 20 minutes.
During this time, cut into half rings, half a centimeter thick, onions.Chop carrots into slices.Prepare the cream sauce: half a liter of cream 200 ml of warm water, 50 g butter, salt to taste.Stir until a smooth mixture.
Then heat the pan.While it heats, make batter of the two eggs and 4 tbsp.spoons of flour (with slide).Remove the pieces from the marinade pollock, dip in batter and fry quickly until light yellow brown.
a saucepan or a roasting pan fill layer: Put the fried fish, prepared vegetables.Each layer is a little salt, add spices to taste.A large number of spices overshadow the taste of fish, so strongly do not zealous.
Fill all the cream sauce.Put the stew.As soon as the sauce comes to a boil, reduce heat to low, cover tightly with a lid saucepan.
half an hour appetizing and healthy dietary fish is ready.
recipe of potatoes and vegetables in the oven
Prepare pollock, stewed in a low-fat sour cream with potatoes and vegetables is possible in the oven.For this recipe you will need:
- pollock fillets (dry freezing) - 1 kg;
- potatoes - 1.5 kg;
- onions (bulb) - 500 g;
- fennel root - 1 pc.medium size (about 0.5 kg);
- broccoli (frozen or boiled) - 300 g;
- carrots - 0.5 kg;
- milk - 0.5 liters;
- flour - 2 tbsp.spoons;
- salt, black pepper.
consider cooking process in stages.
- fish fillet, remove from the packaging, place in a shallow bowl.Set aside to complete defrosting.After some time, remove, place on a cutting board, cut into large chunks.To fish was juicy pieces return back, pour raw milk for 15-20 minutes.
- At this time, prepare the vegetables.Onion, fennel, carrots, clean, rinse with running water.Peel skins from potatoes, wash it.
- If there frozen cabbage in the freezer compartment of your refrigerator - Brussels sprouts or broccoli - remove defrosted.If you are lucky enough fresh cabbage, Boil it until soft in slightly salted water.Fold in a colander, let drain.
- Slice the onion, fennel semicircles thickness up to 1 cm, coarsely grate the carrots.Potatoes should be cut into slices to polusantimetra thick.
- Separately, pour the flour on a plate for breading.We took out the fish, season with salt and pepper to taste.Dipped in flour.
- We spread in a roasting pan layers: potatoes, onions, pollack, fennel, carrots, cabbage.
cream diluted with water at a ratio of 4: 1.Lightly add some salt and stir until smooth.Fill pollock with vegetables produced by such simple sauce.We send in a preheated oven for 40 180⁰S minutes.Bon Appetit!
How to cook pollock fillets with sour cream in multivarka?
Do you know how to cook pollock, stewed in fat-free sour cream, so that the calorie dishes strongly tends to zero?Take the fillets (1 kg), washed, spread on a paper towel, remove the excess water.Season with salt, grease and sprinkle with spices for fish.Peeled onions (3 pcs.) Cut into large rings.On 15 minutes the fish soaked in milk and onions (0.3 L).We spread the fish in multivarku top - layer of the onion.Prepare the cream sauce:
- sour cream - 200 ml;
- fish broth - 100 ml;
- chicken egg - 1 pc.
tasty addition to 100 g of grated cheese added to the mixture.Fill the fish, turn mode "Stew" for 15 minutes.Dietary dish is ready.