Total preparation time: 1 h 10 min / Servings: 4 / Energy value: 393 kcal each
Cookware:
30 cm Non-stick Frying Pan with Tempered Glass Lid
Senior Sauté Pan and Lid
Ingredients:
1 kg pike perch fillet (without skin and bones)
20 g flour
50 ml vegetable oil
400 g carrots
400 onion
30 ml dry white wine
300 ml tomato puree
4 cloves
1 g cinnamon
10 g wine vinegar or lemon juice
bay leaf
salt and pepper
Nutritional information per 1 serving:
Protein – 47.0 g
Fat – 13.7 g
Carbs – 20.5 g
Energy value – 393.4 kcal
Cholesterol – 150 mg
Glycaemic index – 85 (high)
Preparation method:
Divide fish fillets into portions, dip them in flour, remove excess flour. Add vegetable oil to the frying pan and fry fish fillets until half-done, 1.5-2 min on each side. Do not overdo the fish or it will be too dry. Cook until done in a sauté pan.
Sauté thinly chopped onion and grated carrot in a senior sauté pan for 15-20 min. Then add dry white wine and let it evaporate. Add tomato puree, wine vinegar, salt, pepper, clove and cinnamon. Cook altogether for 5 min more.
When ready, the marinade should have the consistency of thick sour cream. Pour half of the marinade out from the sauté pan. Arrange fish fillets on the thin layer of remaining marinade, then pour the reserved half of the marinade over it, cover with the lid and bring to boil. When water seal between the pan and the lid is formed, switch off the heat. Let fish set for 25-30 min. Serve either hot or cold.
