Fish dishes are tasty and healthy. For example, take pike perch fish - in addition to containing various healthy fats, amino acids, vitamins, etc., this fish is not bony and very tasty. Why not cook it? A very tasty and healthy dish is made from pike perch with vegetables, on the so-called “vegetable bed”.

Pike perch stewed with vegetables, simple recipe

You will need:

• pike perch - 1 - 1.5 kg;
• tomatoes - 3 pcs.;
• onions - 3 pcs.;
• carrots - 3 pcs.;
• garlic – 1 clove;
• flour - 1 tablespoon;
• butter – 1 teaspoon;
• vegetable oil;
• Bay leaf;
• salt, pepper to taste;
• dry seasoning for fish - 1 tablespoon.

The process of preparing pike perch with vegetables

We clean the pike perch, wash it, gut it, and cut it into portions. Salt and pepper the fish, add seasoning to the fish, roll each piece in flour and fry on both sides in vegetable oil under the lid until golden brown.

Peel and wash carrots, onions, tomatoes. Grate the carrots on a coarse grater. Cut onions and tomatoes into thin half rings. Fry onions and carrots in a frying pan in vegetable oil.

Place a layer of vegetables (fried onions and carrots) in a thick-bottomed pan (cauldron), then pieces of fish, place tomatoes cut into thin slices on top, add ½ cup of salted water or fish broth, add bay leaves, a clove of garlic, butter and simmer for low heat for about 30 minutes under the lid.

Pike perch stewed with vegetables, prepared in this way, turns out especially tender and tasty. Can be served both hot and cold. Serve boiled rice or mashed potatoes as a side dish.

The simplest way to cook fish is to fry it in a frying pan in batter or flour. But even such a simple dish can be varied and given different tastes and looks. In the recipe for fried pike perch, vegetables will serve both as an aromatic mixture, the smell of which will permeate the pike perch, and as a tasty side dish. Any seasonal vegetables are suitable for a vegetable pillow.

Ingredients

• pike perch carcasses 500 grams, or 2 pcs.
• pumpkin 150 g
• carrots 1 pc.
• onion 1 pc.
• garlic 3 cloves
• spinach 1 bunch
• tomatoes 200 g
• sweet pepper 1 pc.
• fennel seeds 1.5 tsp.
• ground white pepper
• sea ​​salt 1-2 tsp.
• soy sauce 3-4 tbsp. l.
• vegetable oil

How to cook fried pike perch on a bed of vegetables

Gut fresh pike perch and remove scales. The head can be cut off or cooked with the head, but then it is advisable to remove the gills from the whole fish. Dry the carcasses with a paper towel.

Using the same recipe, you can bake not only pike perch, but also any other fish or fillet.

Make shallow cuts throughout the carcass with a knife to prevent the skin from cracking during cooking. Salt and pepper the fish and sprinkle with fennel seeds crushed in a mortar. Using fennel in the preparation of river fish helps get rid of the smell of mud.

While the fish is marinating, rinse and cut the pumpkin into medium pieces. Young vegetables with soft skins do not need to be peeled. (You can use separately cooked potatoes instead of pumpkin in the recipe.)

Heat a frying pan with vegetable oil, add a few cloves of garlic to the oil. The garlic should impart flavor to the oil and fish, and will need to be removed later to prevent it from burning in the pan.

Place the fish to fry over medium heat for 10-15 minutes. There is no need to coat the carcasses with flour - pike perch has very thick skin and will not stick to the pan. Do not turn poorly fried fish so that it does not rupture, wait until a dense crust forms. Transfer the fried carcasses to a plate.

Peel the carrots and onions and cut into medium-sized oblong pieces.

In the same frying pan where the fish was fried, place the pumpkin pieces and cook until golden brown for 5-7 minutes.

Add carrots, onions, and chopped zucchini, peppers, tomatoes, stir and continue cooking.

After 3-4 minutes, add well-washed spinach, let it settle slightly (wait 2-3 minutes). Add soy sauce and ground pepper, stir and remove vegetables from heat. There is no need to keep vegetables on the stove for a long time - it is important that their pieces are kept intact.

Serve the dish on a flat plate: first lay out a vegetable bed, place pike perch on it, sprinkle the fish with fresh herbs. You can add lemon slices on top.

If your family loves pasta, you can add boiled shells to the prepared vegetables and serve them with fish.

Fried pike perch is very tasty, but excessive consumption of fried pike perch increases the load on the liver. In our family, fried fish often slips into the menu, and no matter how much we want it, when fried, the dish absorbs quite a lot of fat. Therefore, in order to relieve our liver, I came up with one trick: lower the fried fish a little, and what does that mean...

So, we will need a very small amount of ingredients and time, and the result will not be a shame to offer to guests at the holiday table as the main dish. For the recipe, prepare (for 3 people):

Pike perch – 2 pcs. (medium size)

Frozen vegetables – 1 package (450 gr., I used “Caribbean Mix, Selected Vegetables” Miratorg)

Vegetable oil

Lemon – 1 pc.

Flour for breading

Boiling water

First, we clean and gut the fish. Then we divide it into medium-sized pieces, salt and bread in flour. Place the cooked fish in a frying pan. Cook over medium heat in vegetable oil until golden brown for at least 20-25 minutes on both sides.
After the pike perch is removed from the heat, be sure to let the excess fat drain off: blot it with a paper towel or put it in a colander.

Now place the frozen vegetables in the baking dish,

add a little salt and place our fried fish on top.
After all the ingredients have been laid out, add a couple of drops of lemon and a small amount of boiling water (add the boiling water carefully, along the edge of the dish, the amount of water should not exceed ½ the level of the vegetables). It is boiling water that helps us free the fish from unwanted excess fat (this is what I call “lowering” in water).

Now put the dish in the oven at 180 degrees for 20-25 minutes.
After the time has passed, the dish can be taken out and served.

Treat yourself and your loved ones to a very tasty and quick dish!

Bon Appetit everyone!

pike perch on a bed of vegetables rich in vitamins and minerals such as: vitamin A - 18.1%, beta-carotene - 19.4%, vitamin C - 12.1%, vitamin K - 24.8%, vitamin PP - 14%, phosphorus - 12 %, chlorine - 11.6%, cobalt - 111.5%, copper - 11.2%, chromium - 54.3%

What are the benefits of pike perch on a bed of vegetables?

• Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta carotene is equivalent to 1 mcg of vitamin A.
• Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time and a decreased level of prothrombin in the blood.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
• Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

You can see a complete guide to the most useful products in the appendix.