Sprat in tomato sauce

Sprat in Tomato Sauce - A Delicious and Comforting Recipe

Who can resist a simple yet flavorful dish like sprat in tomato sauce? This small fish, with its intense taste, is not only an economical choice but also extremely versatile. The recipe I propose today is easy to make and can become a perfect main course for a quick dinner or a comforting lunch. It brings a bit of the nostalgia of home-cooked flavors and is popular in many cultures.

Preparation time: 20 minutes
Cooking time: 30 minutes
Total time: 50 minutes
Servings: 4

Ingredients:
- 1 kg fresh sprat
- 2 large onions, finely chopped
- 2 red bell peppers, diced
- 1 large carrot, grated
- 3-4 garlic cloves, chopped
- 500 ml tomato paste
- Spices: salt (optional, depending on the fish's taste), pepper, dried oregano
- Fresh herbs: parsley and celery, finely chopped
- Oil for frying

Step-by-step preparation:

1. Preparing the fish: Start by washing the sprat well under cold running water. If you prefer, you can cut off the heads to make them easier to eat, but I personally choose to keep them as is. This detail depends on personal preferences and how sensitive one is to fish bones.

2. Frying the sprat: In a deep pan, add enough oil to fry the fish. Heat the oil over medium heat. When it is well heated, add the sprat to the oil bath and let it fry for 3-5 minutes on each side until golden and crispy. Use a spatula to carefully turn it so it doesn't break. Once done, remove the fish to a plate lined with paper towels to absorb excess oil.

3. Preparing the tomato sauce: In the same pan, add a little oil (if necessary) and sauté the chopped onion over low heat. Stir constantly to prevent burning. When the onion becomes translucent, add the red bell pepper and grated carrot. Let the vegetables sauté together for about 5-7 minutes.

4. Adding the tomato paste: After the vegetables have softened, add the tomato paste and a bit of water (about 100 ml) to thin the sauce. Stir well and let it simmer over medium heat for 20 minutes until the sauce starts to reduce and thicken.

5. Seasoning the sauce: At this point, it's time to add the spices: salt (if needed), pepper, and dried oregano. Taste the sauce and adjust the seasoning to your liking.

6. Finishing the dish: Add the fried sprat to the tomato sauce and let it simmer over low heat for another 10 minutes. Stir gently from time to time to coat the fish with the sauce and heat it evenly. 2-3 minutes before turning off the heat, add the chopped garlic and fresh herbs. This detail will add extra flavor and freshness to the dish.

7. Serving and suggestions: Once the dish is ready, serve the sprat in tomato sauce hot, alongside a portion of polenta or a side of rice. A fresh green salad can perfectly complement this dish, providing a pleasant contrast. Additionally, a glass of white wine or a cold beer pairs wonderfully with this meal.

Practical tips:
- If you don’t have tomato paste on hand, you can use fresh tomatoes. Blanch them in hot water for a few minutes, then peel and chop them before adding to the sauce.
- You can experiment with different spices, like chili or basil, to give the dish a personal touch.
- If you enjoy a stronger garlic flavor, feel free to add more – tastes are subjective!

Nutritional benefits:
Sprat is an excellent source of protein and omega-3 fatty acids, essential for heart and brain health. It is also a low-cost option for including fish in your diet, packed with beneficial vitamins and minerals. The tomato sauce adds antioxidants, especially lycopene, known for its disease-protective properties.

Frequently asked questions:
1. Can I use another type of fish for this recipe?
Yes, you can use any small fish, like anchovies or sardines, but the cooking time may vary depending on the type of fish chosen.

2. How can I store leftovers?
The dish can be stored in the fridge in an airtight container for 2-3 days. Make sure to reheat it well before consuming.

3. Are there variations of this sauce?
Certainly! You can add black olives, capers, or even some slices of chili for a spicier taste. You can also enrich the sauce with fresh dill for a different flavor.

If you're looking for a quick dessert to complete the meal, I recommend trying a fresh fruit salad, and for a drink, an herbal tea or a mint lemonade will add a refreshing touch.

I hope this recipe for sprat in tomato sauce inspires you to elevate your home cooking to a new level! Enjoy your meal!