Marinade Fish Casserole Recipe
- Ingredients9Count
- Nutrition360Calories
- Directions50Minutes
Ingredients:
- Cod fillets - 1 kg
- Carrot - 300 g
- Onions (100g) - 2 pcs.
- Tomato puree - 250 g
- Vinegar - 70 ml
- Salt - 1 hr. Liter.
- Sugar - 10 g
- Ground black pepper - ½ hours. Liter.
- Vegetable oil - 40 ml
Preparation:
Before cooking, the fish should be defrosted in advance (preferably at a low temperature in the refrigerator)When the fish is slightly thawed, it can already be cut into portions. And cut conveniently and thawing is faster and more evenly.
Carrots grate or chop into cubes and fry with the finely chopped onion until soft. Add the tomato puree.
Simmer the vegetables, covered over medium heat for 10 minutes, then pour in the water (about cup) and vinegar, add salt, sugar and pepper. Bring to a boil, stir, try the marinade. If necessary, add a little salt, sugar or vinegar. Cook for a few minutes and remove from heat.
While preparing the marinade, fry the fish on both sides until cooked.
Place the fish in a broad form with small bumpers.
Pour the hot marinade so that the vegetables are evenly coated fish. Cool and store in the refrigerator.
When the fish has cooled, it is ready for use. Store the finished dish can be refrigerated for several days in a sealed container.
Nutrition Facts
Amount Per Serving
| Calories 360 | Calories from Fat 110 |
% Daily Value *
| Total Fat 12g | 18% |
| Saturated Fat 0.5g | 3% |
| Trans Fat 0g | |
| Cholesterol 110mg | 37% |
| Sodium 630mg | 26% |
| Potassium 1570mg | 45% |
| Total Carbohydrate 17g | 6% |
| Dietary Fiber 4g | 16% |
| Sugars 10g |
Protein 47g
| Vitamin A | 260% |
| Vitamin C | 25% |
| Calcium | 8% |
| Iron | 8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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