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Fish stew with tomatoes and rosemary
 
 
4 ServingsPTM30 min

Fish stew with tomatoes and rosemary


A tasty recipe. The main course contains the following ingredients: fish, potatoes (Pommonde fine (bag 2 1/2 kg), peeled), flour, tilapia fillet ((bag 750 g, frozen), thawed), olive oil, onions (coarsely chopped), garlic ( in slices), roma tomatoes ((750 g), coarsely cut) and rosemary (broken (12 g jar)).

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Directions

  1. Halve the potatoes lengthwise and cook them according to the instructions on the package. Sprinkle the flour on a plate. Dab the fish fillets dry, cut into pieces and rub in with salt and pepper to taste. Roll them through the flower.
  2. Heat the oil in a stir frying pan the fish fillets in about 8 minutes golden brown. Take them out of the pan with a slotted spoon. Scoop the onions in the pan with shortening and fry in 5 min. Golden brown. Turn down the heat and add the garlic, tomatoes, rosemary and pepper to taste. Heat for about 10 minutes while stirring until the tomatoes release moisture and a thick sauce is created. Put the fish fillets back in the pan and heat the fish stew all the way for 10 minutes.
  3. Divide the potatoes over the 4 plates and spoon over the fish stew.


Nutrition

430Calories
Sodium23% DV560mg
Fat18% DV12g
Protein64% DV32g
Carbs16% DV49g
Fiber20% DV5g

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