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Stewed Hake In Tomato Sauce

Stewed Hake In Tomato Sauce

   

Stewed Hake In Tomato SauceStewed Hake In Tomato Sauce


Recipe Details:
Those, who love fish, will enjoy this flavorful, simple to make, and diabetic-friendly recipe.


Ingredients:
  • Hake filet (you can substitute it with cod) – 1.5 lb.
  • Tomato juice – 0.5 l
  • Medium carrots (cut into strips) – 2
  • Medium onions (cut into half-rings) – 2
  • Whole grain flour – 8 tbsp.
  • Vegetable oil – 3 tbsp.
  • Bay leaf – 1
  • Salt and ground black pepper – to taste
    Recipe Directions:
    Step 1
    Cut hake filet into medium pieces and sprinkle with salt.
    Step 2
    In a large bowl put 6 tbsp. of whole grain flour and dip all the pieces of fish in it.
    Step 3
    Heat 2 tbsp. of vegetable oil in a frying pan. Put the fish in there, fry for 2 minutes on each side until golden brown and then remove the fish from the heat and put it aside.
    Step 4
    In another frying pan heat 1 tbsp. of vegetable oil, fry the onions and carrots for 5 minutes, stirring occasionally until golden brown and tended.
    Step 5
    Make the sauce: Heat some oil in a clean frying pan, add 2 tbsp. of whole wheat flour and fry it for half a minute. Then add tomato juice, salt, pepper, and crumbled bay leaf. Simmer the sauce over medium heat for 5 minutes after boiling while stirring occasionally, until the sauce starts to thicken.
    Step 6
    In a Dutch oven, put the following ingredients in layers: 1/3 of the ready tomato sauce, half of the fish, half of the carrots and onions, the repeat the ingredients in the same order – sauce, fish, vegetables, and sauce again.
    Step 7
    Simmer covered over low heat for 15 minutes. The dish is ready. Serve and enjoy!


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