Fish stew with vegetables and rice side dish - like a fish stew with vegetables in multivarka, step by step recipe photos
One of the ways of a healthy diet, which does not need to count every calorie and weighed to the nearest milligram - a so-called plate rule. Diet plan this method is quite simple: take the plate and mentally divide it into 4 parts. In the first quarter we have to put proteins (meat, fish, poultry, mushrooms, eggs, soy products), in the second - carbohydrates (.. Cereals, potatoes, pasta, etc.), well, the rest of the space to give their kingdom vegetables. Relative to portion sizes too, everything is simple: the more excess weight we need to lose, the smaller should be the plate. And, of course, the methods of processing products meant only healthy: no excess fat, boiling, stewing, baking, etc. Do not be surprised, but even in a fairly rigid framework of rules dishes you can eat a hearty, tasty and varied...
Today's dish - fish stew with vegetables and rice side dish - will be prepared in full compliance with this rule. Cooking fish with vegetables can be tolstodonnoy pan, a skillet, a cauldron, but it is better to use multivarka. With this method of cooking will take a minimum of fat and all vitamins and minerals will remain at the maximum. Step by step recipe decorated with photos all tell and show. ????
How to cook fish stew with vegetables and rice served with
Let's start with carbohydrate product - rice. Better to take the brown, red or black rice - in which, in contrast to the white polished, preserved sheath with useful trace elements and fiber.
How to cook rice for garnish
Black rice is very useful, but it is cooked much longer than the usual white. Measure out 1/3 cup of cereal, it will be enough for garnish 2-3 eaters.
Fill Figure 1 cup boiling water, boil 5 minutes with vigorous reflux, and 10 - with the average, and 10 - with gentle when the lid is closed tightly. Turn off the fire, but the lid is opened, the rice slowly reached for heat balances - about 25 minutes. Only after that, can be cooked rice with salt and a bit of flavor to any oil.
How to put out fish with vegetables in multivarka
Until cooked side dish, let us the main course. We will need approximately 200 g of fish fillets. Amiss any white fish:.. Cod, haddock, tilapia, etc. In this case, applied ling fillets. A set of vegetables for the traditional fish sauce: celery, carrots, onions, bell pepper, tomatoes. Peppers can be fresh or frozen instead of fresh tomatoes suitable tomato puree and canned. Still need a little bit of vegetable oil and table white wine.
Fine carrots and celery root, shinkuem strips.
The heated on a hot cup Multivarki mode, pour a tablespoon of vegetable oil and pour shredded root vegetables.
Onion and celery cut into half rings.
to add them to redden Roots.
We spread the shredded into strips pepper (frozen can be thrown straight piece of ice), tomato puree and tomatoes. Fresh or canned tomatoes, it is desirable to release from the skin. Close the lid, transfer to Extinguishing mode and prepare for 10-15 minutes.
Cut the fish fillets to defrost before the end he was not sure.
We spread the fish in an almost ready-made vegetables, salt, pepper, flavored with any other spices that you like, pour about 100 grams of white wine and simmer under the lid until ready. It is approximately 7-10 minutes.
Rice and fish stew with vegetables prepared almost at the same time - it's time to serve. A couple of tablespoons of cooked rice generously pour vegetable sauce flavored with slices of fish, sprinkle with herbs.
Instead of black rice, we can take the red or brown, use a different fish and change something in the set of vegetables or greens, and it will be another dish with original taste and aroma. The main thing that was not broken "plate rule," then the fish stew with vegetables and rice side dish will bring us not only fun but also benefits.