Over Novac in vegetable sauce

Name: Over Novac in vegetable sauce - Salomea I.
Ingredients: 2 carrots; 1 zucchini; 1 red bell pepper; 2 white onions; 500 g Novac fish; 1 can of tomato paste; 1 cup of water; garlic; salt; pepper; oil

Over - Over Novac in vegetable sauce by Salomea I. - Recipia

Fish in Vegetable Sauce Every time I cook fish in vegetable sauce, I love how simple and straightforward it is. I don't have to waste time with complicated techniques. You can chop the vegetables any way you like, and the tomato sauce ties everything together. It's the kind of dish that looks good even if you're not very careful with the presentation. I find it a practical option for evenings when you want something warm with minimal effort. Quick Info Total Time: about 40 minutes Preparation Time: 15 minutes Cooking Time: 25 minutes Servings: 3-4 Difficulty: easy Recipe Type: main course, dinner Ingredients 2 carrots 1 zucchini 1 red bell pepper 2 white onions 500 g fish (fillet or pieces with bones, as preferred) 1 can of tomato paste (approx. 400 g) 1 cup of water (200-250 ml) Garlic (to taste, I use 2-3 cloves) Salt Pepper Oil (for sautéing vegetables and frying fish) Preparation Method 1. Clean all the vegetables. Cut the carrots into sticks, the zucchini into slices, the bell pepper into julienne, and the onion into cubes. You can adapt the shapes, but this way they cook evenly. 2. Heat a little oil in a wide pan or pot over low heat. Add all the vegetables at once and sauté them. Don’t leave them on high heat; they need to soften slowly without browning. This takes about 8-10 minutes, stirring occasionally. 3. Meanwhile, cut the fish into large cubes, about 4-5 cm, so they don’t break apart easily while cooking. 4. In a separate pan, add a splash of oil and fry the fish pieces for 2 minutes on each side. Don’t cook them completely, just let them get a light color on the surface. 5. When the vegetables have softened, add the can of tomato paste, the cup of water, and the crushed or minced garlic. Stir, then adjust the taste with salt and pepper. 6. Let everything simmer on low heat for 5 minutes to combine the flavors. 7. Place the fish pieces over the vegetables and sauce. Partially cover and let simmer for another 10 minutes on medium heat. Don’t stir too much to avoid breaking the fish. 8. When the time is up, turn off the heat. The sauce should be quite fluid, and the fish cooked but not falling apart. 9. Serve warm, with simple polenta. Why I make this recipe often It's a quick recipe and doesn't have complicated steps. The ingredients are inexpensive and easy to find. You don’t have to clean or debone much fish, and the taste of the vegetables pairs well with the tomato sauce. You can cook larger portions without significantly increasing the total time. Tips and Variations Tips Lightly frying the fish beforehand retains its flavor and prevents it from breaking apart easily when added to the sauce. If you want crisper vegetables, leave them on the heat for less time. Substitute with leaner meat if you don’t have fish, but the flavor won’t be as rich. Don’t add too much water, or the sauce will become too thin. Substitutions You can use another firm-fleshed fish (carp, catfish), but the cooking time needs to be adjusted to avoid breaking apart. Tomato paste can be replaced with peeled or chopped tomatoes, but the result will be more liquid and may taste slightly different. White onion can be swapped for yellow onion or even leek. Variations You can add a few slices of celery or parsnip to the vegetables for a richer flavor. If you want the sauce spicier, you can add chili flakes or fresh hot pepper. A little fresh parsley can be added at the end if you like. Serving Ideas Simple polenta goes best, but you can also serve boiled rice if you prefer. You can serve with lemon slices for those who want a tangy taste, but it’s not necessary. A fresh salad on the side helps contrast the textures. Frequently Asked Questions 1. Can I make the recipe with frozen fish? Yes, but the fish needs to be completely thawed and well-drained beforehand to avoid releasing water into the sauce. 2. Can I cook without frying the fish first? Yes, but the fish tends to break apart or be too soft in the sauce. Frying makes it more stable. 3. Can I use frozen vegetables? Yes, but don’t sauté them too long, as they cook quickly and can become soft or watery. 4. How much garlic should I add? It depends on your preference, but 2-3 cloves are enough for a balanced flavor. If you want a stronger aroma, add one more. 5. Can the recipe be made in the oven? The original recipe is for stovetop cooking, but theoretically, after adding the fish to the sauce, you can transfer everything to an oven-safe dish and bake for 10-15 minutes. However, this is not the basic version. Nutritional Values Approximately, one serving (out of 4) has about 220-250 kcal. Macros: protein 20-22 g (from fish), carbohydrates 18-20 g (from vegetables and tomato paste), fats 7-9 g (from oil and fish). Values vary depending on how much oil you use and the portion sizes. Storage and Reheating The dish lasts in the fridge for 1-2 days, covered. When reheating, the fish may break apart, but the taste remains good. I do not recommend freezing, as the sauce separates and the texture of the fish suffers. It’s best to eat it fresh.

Over Novac in vegetable sauce

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