Black grenadier stew and vegetables

A simple and quick lunch of healthy deep-sea fish. A delicious lunch of healthy deep-sea fish, which goes well with vegetables and Italian pesto sauce. Only 250 g of black grenadier satisfy the daily need of the human body for polyunsaturated fatty acids!

Evgeniya_Koko

The author of the recipe

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Composition / ingredients

Servings:

Fish (Black grenadier fillet)

200

Tomatoes

0.5

Celery (Stem of celery petiole)

Onion

0.5

Bell pepper

0.5

Garlic

Vegetable oil

Corn Starch

Pesto sauce

Water

Sugar (To taste)

Salt

to taste

Translation table of volumetric measures

Nutrients and energy value of the recipe composition

By weight of the composition:

Proteins 6 % 2 g

Fats 47 % 16 g

Carbohydrates 47 % 16 g

208 kcal

GI: 94 / 0 / 6

Step-by-step cooking

Cooking time: 30 min

Step 1:
Cut the black grenadier fillet into small pieces (3-4 cm) and dry with paper towels (they will absorb excess moisture). Then roll the fish in starch and fry in vegetable oil until light golden brown. Put the finished pieces on paper towels.
Step 2:
Prepare the vegetables for the stew: coarsely chop the onion and bell pepper, peel the celery and cut into slices, remove the skin from the tomatoes and chop into cubes.
Step 3:
Wash and heat the pan after the fish. Add vegetable oil and fry the vegetables, putting them in a frying pan sequentially to ensure uniform roasting: onion with pepper, then celery and, last of all, tomatoes and garlic.
Step 4:
Send the fried pieces of fish to the pan with the vegetables. Add water, pesto sauce, salt and sugar. Simmer the stew over medium heat for 5-7 minutes, stirring occasionally. Serve the dish in a deep dish, garnished with herbs.

Black grenadier meat is practically a reference protein! It is perfectly absorbed by the body. Moreover, this deep-sea fish does not contain harmful impurities or parasites, and therefore does not require harsh temperature treatment. You can even eat it raw, but it will be even better to use it to cook stew with vegetables according to the proven recipe of Vladivostok chef Vyacheslav Anzulis.

This fish goes on sale in the form of frozen gutted carcasses. Butchering it is quite simple: there are few large bones in the grenadier and no small ones at all. Its meat is juicy and quite dense, with a sweet taste. Grenadiers can be baked even fillets, even a whole carcass, stew, fry, add to soups. This fish also makes wonderful pies.

Shops often sell both the black grenadier and the small-eyed macrurus under the same name. But it's easier to distinguish them: the black grenadier is covered with a tough dark gray skin, and its watery relative is distinguished by an almost complete absence of scales - its skin is white, covered with a mesh pattern.