Fish dishes with vegetables Not only do they complement each other in taste, but they also help improve the absorption of beneficial nutrients.

Fish meat proteins are digested much easier in the presence of vegetables. And mixing animal and plant proteins leads to better absorption of the latter.

Sea bass stewed with potatoes

Perch - 1-2 pcs.
Potatoes - 7-8 pcs.
Butter - 5 tbsp. spoon
Onions - 7 pcs.
Broth - 3 cups
Carrots - 1 pc.
Parsley (root) - 1 pc.
Bay leaf - 2-3 pcs.
Dill, salt and pepper to taste

Clean the perch, remove fins, bones and cut into pieces.

Pour 4-5 glasses of cold water over the bones and fins and, periodically removing the foam, bring to a boil.

Then add a whole carrot, parsley root, a whole onion and simmer for 25-30 minutes over low heat.

Peel the potatoes and cut into slices.

Place potatoes (1.5-2 cm) in layers in a deep pan, then finely chopped onions, prepared fish on top and a second layer of potatoes, onions and fish on top, and so on until the very top of the pan.

Then crumble the butter on top, add salt (usually 1 teaspoon per 1 kg), add 5-6 peppercorns. and pour in the broth strained through a sieve (3-4 cups).

Cover the pan with a lid and cook over low heat for 1 hour.

5 minutes before readiness, add 2-3 bay leaves, and when serving, sprinkle with dill.

Pink salmon poached with vegetables

Pink salmon - 1 pc.
Carrots - 1-2 pcs.
Parsley - 1 root
Pickled cucumbers - 1 pc.
Fresh mushrooms - 4-5 pcs.
Onions - 3-4 heads
Turnip - 1 pc.
Lemon - 2 slices
Tomato sauce - 1 glass
Vegetable oil - 2 tbsp. spoons
Salt and herbs to taste

Wash the pink salmon, remove the head and fins, fillet and cut into portions.

Boil the head (without gills and eyes), bones and fins in a small amount of water (the water should lightly cover them and boil for 10-15 minutes).

Strain the resulting broth through a sieve and combine with cucumber brine (1:1).

Cut vegetables (carrots, parsley root, onions, turnips, peeled pickles) into cubes.

Cut fresh white mushrooms and champignons into slices.

Pour the prepared broth over the vegetables and mushrooms and cook until tender.

Place the fish fillet in a deep frying pan, add broth with vegetables and mushrooms and simmer over low heat under the lid until cooked.

Fry the tomato sauce in vegetable oil for 2-3 minutes (sauce), pour into the prepared fish and simmer for another 5-7 minutes.

Mackerel baked with eggplants

Mackerel (fillet) - 300 gr
Eggplants - 3 pcs.
Flour - 2 tbsp. spoons
Ground wheat crackers - 1 tbsp. spoons
Vegetable oil - 3 tbsp. spoons
Parsley (chopped) - 1 tbsp. spoon
Salt and pepper to taste

Poached pink salmon rich in vitamins and minerals such as: vitamin B1 - 11.9%, choline - 25.2%, vitamin B5 - 20%, vitamin B6 - 40.8%, vitamin B12 - 184.4%, vitamin D - 145, 3%, vitamin E - 13.3%, vitamin PP - 54%, potassium - 11.6%, phosphorus - 21.7%, chlorine - 20.4%, iodine - 44.4%, cobalt - 267.3 %, copper - 14.8%, selenium - 108.1%, fluorine - 14.3%, chromium - 146.7%

What are the benefits of poached pink salmon?

• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
• Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
• Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
• 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.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• 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.
• Iodine participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
• 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.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Fluorine initiates bone mineralization. Insufficient consumption leads to caries, premature wear of tooth enamel.
• 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.

Kitchen appliances and utensils: knife, kitchen board, baking sheet, oven.

Ingredients

Step-by-step preparation

Preparing the side dish

1. Place a pan on the stove and fill it with water in a ratio of 2 to 1 to the amount of rice.
2. Pour the rice into a deep bowl and rinse under cold running water to remove the starch.
   
   
   
3. When the water in the pan boils, add some salt and add the rice, stir lightly and cover with a lid. Cook for 20 minutes over low heat, and while cooking, cook the fish.
   
   
   

Cooking fish

1. First wash the fish and remove scales. Next, you need to separate the fish fillets from the bones. To do this, you need to make an incision along the ridge, and then carefully separate the fillet parallel to the other bones.
   
   
   
2. Cut the fish into small portions along with the skin.
   
   
   
3. Cut the onion into half rings.
   
   
   
4. Heat a frying pan with a small amount of vegetable oil, put the onion on it.
   
   
   
5. At this time, grate the carrots on a coarse grater and add them to the onions, fry the vegetables until golden brown.
   
   
   
6. Add tomato paste and fry for another 2-3 minutes.
   
   
   
7. Add spices to the prepared vegetables and mix well. Pour a glass of warm water into the pan to make a marinade.
   
   
   
8. As soon as the marinade begins to boil, place the prepared pieces of fish into the frying pan, trying to completely immerse it in the marinade.
   
   
   
9. Cover with a lid and cook over low heat for 20 minutes.
   
   
   
10. After the cooking time has passed, turn off the rice and remove it from the stove. We are waiting for the fish to cook. As soon as the fish is ready, put the rice and fish on a serving plate, and we can serve!
    
    
    

Serving and serving variations

It is not necessary to use rice as a side dish - you can take any other side dish to your taste. You can decorate the portioned serving with a sprig of any greenery, and to give a more pronounced taste to the fish, you can pour lemon or lime juice, which will also make it more shiny and attractive.

Video recipe

To learn more about the cooking method, you can watch this video recipe, in which the author describes each stage of cooking and shares his tips for serving the dish.

Now you have prepared stewed pink salmon! Share with us, do you often cook stewed or fried fish? Also write your improvements to the recipe and tips for overcoming difficulties if you encounter any. Everyone will be interested in trying to cook this dish in a different variation in order to appreciate a completely new taste, since perhaps it will be the one that will be unforgettable!

I think that I will not be mistaken if I say that pink salmon is almost the only fish of the salmon family that is not grown artificially, and its price is three times lower than salmon or salmon. Its meat is dense and completely lean, but very rich in beneficial vitamins and microelements for the human body. This fish can be prepared in many ways, and it will be very tasty in any form, but today we will stew it with vegetables.

Ingredients:

• Pink salmon - 500 g
• Onions - 1 pc.
• Carrots - 1 pc.
• Champignons - 3-4 pcs.
• Parsley - 0.5 bunch
• Tomato sauce - 1-2 tbsp.
• Garlic - 1 clove
• Vegetable oil - 2 tbsp.
• Salt - to taste
• Pepper, h.m. - taste

How to cook pink salmon with vegetables:

To prepare stewed pink salmon with vegetables (with carrots and onions), take the products according to the list. Vegetables must be peeled first.

Ingredients for stewed pink salmon with vegetables (with carrots and onions)

Cut the onion and carrots into half rings, fry in vegetable oil for several minutes.

Add chopped mushrooms and cook with onions and carrots for about five minutes.

Cut the pink salmon carcass into small steaks.

Place the fish pieces with the vegetables and lightly fry on all sides.

Pour tomato sauce into a glass of water, stir, add to the pan with the fish. The sauce should cover the fish up to half. Cover with a lid and simmer over low heat for 10 minutes.

Add finely chopped garlic and herbs. Stir the sauce, add salt and pepper, and simmer for another minute.

Turn off the stove, cover with a lid and let the fish steep in the sauce for 5-7 minutes.

Stewed pink salmon with vegetables is ready, bon appetit!

Poached pink salmon

Chapter: Fish dishes

Ingredients: Fresh frozen pink salmon, onion, salt, purified drinking water, bay leaf and black peppercorns to taste.

Cut pink salmon into pieces about 20mm thick. Boil water. Peel the onion and cut into rings. Place onions in a frying pan, add bay leaves and peppercorns. Place pieces of fish on top, add salt and pour boiling water halfway. Cover with a lid and place on high heat. Shortly before boiling, reduce the heat to low and simmer until done for about 15-20 minutes (depending on the degree of frozenness of the fish). Turn over once during cooking.

Serve with boiled potatoes or pseudo-Italian spaghetti.

Notes:

In our area, pink salmon is found only in fresh frozen form, but all year round, which is why this recipe is so convenient. I don’t even defrost the fish, but cut it immediately into portions with a knife with a “shark” sharpening.

The dish is attractive from all sides. For partial or, as I call them, “non-strict” vegetarians (who do not consume meat from warm-blooded animals) - because it is made from fish. For lazy people - because you don’t need to do anything, but it’s prepared quickly. For people on a diet - because no additional fats are added at all, other than those contained in fish, and there is no frying as a process. For the budget conscious, because the costs are minimal, and the dish is good both piping hot for guests, and as a cold appetizer the next day (if there is anything left:) My favorite one even prefers the cold version.

So wish you every success and bon appetit!