Mackerel stewed with vegetables

Fish for everyday menu, and for a festive dinner. Mackerel is very useful, and in stewed and boiled form it is also a dietary food. I really like to stew it with vegetables, I find it a great solution for dinner, because it's very easy to cook it this way.

Milena

Recipe author

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Composition / ingredients

Servings:

Mackerel

Onion

Tomatoes

Bell pepper

Carrots

Tomato paste

Salt

to taste

Spices dry

to taste

Vegetable oil

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 45 % 9 g

Fats 35 % 7 g

Carbohydrates 20 % 4 g

108 kcal

GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 50 min

Step 1:
1. Wash the vegetables, tomatoes, pour boiling water and remove the skin.
Step 2:
2. Finely chop onions, peppers, carrots, grate on a coarse grater, and crumble tomatoes into cubes.
Step 3:
3. Add vegetable oil to a hot frying pan and first fry the onion. Then add carrots and bell pepper. Pass on low heat for 10 minutes.
Step 4:
4. I wash the mackerel, choose a black film from the abdomen, cut off the fins and head, tail. Add chopped tomatoes to the vegetables.Cut the fish into portions, salt and pepper to taste and spread on a vegetable pillow. Close the lid and simmer for 10 minutes.
Step 5:
5. After 10 minutes, turn each fish piece over and add tomato paste. I try to mix and put some vegetables on top of the fish. If there is not enough liquid, then I add a little water so that it does not burn. Close the lid and simmer for another 20 minutes, stirring the vegetables a couple of times.
Step 6:
6. Soon an incredible aroma begins to spread through the kitchen, which means that the dish is ready! Enjoy your meal!

In this recipe, the most unpleasant thing can be washing and cutting fish, well, and then everything is elementary. It is necessary to wash and chop the vegetables, gradually mix everything in one pan, close the lid and wait for a wonderful and healthy dish to be ready, allowing the ingredients to be stewed in their own juice over low heat.

I recommend using black pepper with lemon zest as spices, it is this combination that gives sophistication to the taste. After thoroughly washing the fish, I immediately rub it a little with salt and leave it for 5 minutes.

The dish can be served both hot and cold, I usually have baked potatoes with herbs and olive oil as a side dish. The vegetable pillow turns out to be very juicy and tasty, and the fish is filled with a taste of vegetables.

I have loved mackerel since childhood for its usefulness and taste, and I was struck by the interesting fact that in Iceland, where it is mainly caught for export, mackerel is not eaten and it is very difficult to find it on sale.