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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.
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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