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Hake in tomato sauce: delicious dinner dish

Iryna MelnichenkoLS Food
Delicious hake in the oven. Source: msc.org/what-you-can-do

According to experts, fish should be eaten 2-3 times a week, preferably baked. It is worth noting that in summer, the choice of fresh fish and herring should be treated with great caution because it will become very dangerous at high temperatures and improper storage.

How many times a week should you eat fish

A cook shared a recipe for delicious fish with vegetables, tomato sauce, and spices on Instagram.

How to cook fish deliciously

Ingredients:

  • fish fillet - 500 g
  • carrots - 2 pcs.
  • onion - 3 pcs.
  • vegetable oil
  • bay leaf
  • black peppercorns
  • allspice
  • coriander
  • smoked or sweet paprika
  • salt, ground black pepper

For the sauce:

  • Italian tomatoes in their own juice without peel
  • garlic - 2.3 cloves
  • salt - 1.5 tsp.
  • sugar - 1 tbsp.
  • ground black pepper - 1/3 tsp.

Method of preparation:

1. For the sauce, grind everything with an immersion blender.

Sauce for the dish

2. Cut fish fillet into pieces, season with salt and pepper and add coriander. Dip the fish pieces in flour and lightly fry in a frying pan on both sides. Transfer the fish to a baking dish.

Batter for the dish

3. Cut onion and carrot into half rings and fry until soft. Add a glass (250 ml) of sauce and fry for a few minutes. Then add the vegetables to the fish and pour 150 ml of water (for a lean dish) or chicken broth.

Chopped onion

4. Bake in a preheated to 180°C oven for 30-35 minutes.

Delicious hake in the oven

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