A simple dish that we offer to cook today, perfectly diversify your daily menu and bring sophistication. Hake is a fish that always turns out delicious. You can cook it in different ways. One option is to bake in the oven under vegetables, so it opens its taste to the full.
Hake - 1 kg;
Onions - 1 pc .;
Carrots - 1 pc .;
Tomato paste - 2 tbsp. l .;
Vegetable oil - 2-3 tbsp. l
Flour - 3 tbsp. l .;
Before you send everything in the oven, we suggest that you pass the vegetables and fry the fish. Therefore, we cut onions into half rings and carrot three on a large grater.
Heat vegetable oil in a pan and lay out vegetables. We ship for 7 minutes over medium heat.
Add the tomato paste and keep on fire for another 2-3 minutes.
Clean and cut the fish into pieces. You can immediately disassemble the hake fillets. But since there are not many bones in the hake, we see no need for this. After baking, the bones will easily become fish from the fish.
Fold the fish in a bowl and season with salt, pepper. Roll each piece of flour.
Fry fish over high heat until rosy. Do not leave, the fish will be fried very quickly.
In a baking dish - portion, we put a small fish.
Put vegetables on top. Send the form to the oven for 20 minutes at 180 degrees.
While cooking fish, you can make a side dish, such as mashed potatoes. Serve the hake immediately while it is hot.
Enjoy your meal.
Cooking time - 30 min
Number of servings - 3 pcs.
Proteins - 13.47
Fats - 3.67
Carbohydrates - 6.04
Kcal - 110.59