Marinated fish

Marinated fish is a classic dish in which tender pan-fried fish is layered with a sweet and savoury vegetable marinade. This dish can be served both hot and cold and is perfect as a starter or main course.

White fish is low in fat and a great source of lean protein. The addition of vegetables like carrots and onions provides a good dose of vitamins, while the use of vinegar in the marinade offers a natural preservative that enhances the dish’s flavour without adding unhealthy fats.

This traditional recipe combines the delicate texture of fish with the sweet, sour, and savory notes of the vegetable marinade. The addition of various dressing options can bring different twists to this classic dish, making it both versatile and flavorful.

Ingredients:

- 600g of white fish fillets (such as cod, haddock, or pike)

- 2 medium carrots (grated)

- 2 medium onions (thinly sliced)

- 2 tomatoes (or 2 tbsp tomato paste)

- 1 bay leaf

- 1 tsp sugar

- 1/2 tsp black pepper (freshly ground)

- 1 tbsp vinegar (5% white or apple cider vinegar)

- 100 ml water

- 4 tbsp vegetable oil (for frying and sautéing)

- Salt to taste

- Flour for coating fish

- Fresh parsley (for garnish)

Prepare the Fish:

Rinse the fish fillets under cold water, pat them dry with paper towels, and cut them into portions.

Lightly salt and pepper each piece of fish and then coat the fillets in flour.

Heat 2 tablespoons of vegetable oil in a pan over medium heat. Fry the fish pieces for about 3-4 minutes on each side, until golden and cooked through. Set them aside on a plate lined with paper towels to absorb excess oil.

Prepare the Marinade:

In the same pan, add a little more oil and sauté the onions until they are soft and translucent about 5 minutes.

Add the grated carrots to the onions and continue to sauté for another 5 minutes.

If using fresh tomatoes, peel and chop them, then add them to the pan. If using tomato paste, mix it with 100 ml of water and pour it over the vegetables.

Add the sugar, vinegar, bay leaf, salt, and pepper to the mixture. Stir everything together and simmer on low heat for 10 minutes, allowing the flavours to meld.

Combine the Fish and Marinade:

In a large, shallow dish, layer the cooked fish fillets, then evenly spread the vegetable marinade over the top.

Cover the dish and let the fish marinate for at least 2 hours in the refrigerator, or overnight for the best results. The longer it marinates, the better the flavours will develop.

Alternative Serving and Dressing Suggestions:

Lemon Herb Dressing: For a fresher twist, you can serve the fish with a simple lemon and herb dressing. Whisk together 3 tablespoons of olive oil, 1 tablespoon of lemon juice, 1 teaspoon of Dijon mustard, and a pinch of salt and pepper. Drizzle over the fish right before serving and garnish with freshly chopped parsley or dill.

Creamy Marinade: If you prefer a creamy version, add 2-3 tablespoons of sour cream or mayonnaise to the vegetable marinade towards the end of the cooking process. This gives the dish a rich and smooth texture, which pairs well with the tangy vegetables.

Mustard Vinaigrette: Another excellent option is to serve the fish with a mustard vinaigrette. Combine 2 tablespoons of Dijon mustard, 1 tablespoon of white wine vinegar, 4 tablespoons of olive oil, salt, and pepper. This adds a bit of sharpness that complements the sweet and sour marinade.

Serve the fish under marinade with boiled potatoes, mashed potatoes, or a slice of crusty bread. A green salad with a light vinaigrette can also balance out the dish’s richness. It’s best to serve this dish chilled, as the flavours intensify when the fish has had time to soak in the marinade.

Storage:

The dish can be stored in the refrigerator for up to 3 days. In fact, it often tastes even better the next day after the flavours have had time to fully combine. Just make sure the fish is covered to prevent it from drying out or absorbing any unwanted odours.