Fish – Vegetable – Pot

Summary

Ingredients

• 500 g fish fillet (s), e.. pollack (1 fat per 100 )
• 0.5 ½ lemon (s), juice from it
• 2 onions)
• 2 cloves garlic)
• 1 tablespoon olive oil
• 1 leek stick (s)
• 3 pepper (s), red, green and yellow
• 3 tomato (s)
• salt and pepper
• 50 ml cream, reduced fat, 7.5% fat (cream casual)
• Possibly carob gum to thicken
• basil

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Instructions

1. Clean, sour (with lemon juice) and salt the fish and cut into bite-sized pieces. Peel the onions and garlic and cut into fine cubes. Wash and clean vegetables. Cut the leek into fine strips, the bell pepper into short strips and the tomato into pieces.
2. Heat a large saucepan or roasting pan, add the oil and sauté the onions with the garlic while stirring. Add vegetables and mix well. Place the fish fillets on the vegetables, cover the pot.
3. About 10 minutes on medium heat, reduce the heat and cook for another 10 minutes.
4. Season the fish stew with salt, pepper and basil to taste. Add the cream casually and stir well. If necessary thicken with carob flour.
5. Goes well with: light potato salad or rice
6. Pollack is very low in fat. The dish also tastes good with redfish or hake.
7. Redfish has about 4 g fat / 100g, hake 2.5g / 100g. The fat content of the dish increases accordingly.
8. 5 g fat per serving.