Ingredients with Measurements:
- 1 lb. cawesh (or any firm white fish)
- 1/2 cup all-purpose flour
- 1/2 tsp. salt
- 1/4 tsp. black pepper
- 2 tbsp. olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 1 red bell pepper, chopped
- 1 cup chicken or vegetable broth
- 1/2 cup white wine
- 1 tbsp. tomato paste
- 1 tsp. dried thyme
- 1 bay leaf
- 1/4 cup chopped fresh parsley
Special equipment needed:
- Large skillet with lid
- Mixing bowl
Step-by-step instructions:
a. In a mixing bowl, combine flour, salt, and black pepper. Dredge the cawesh in the flour mixture, shaking off any excess.
b. In a large skillet, heat olive oil over medium-high heat. Add the cawesh and cook until browned on both sides, about 3-4 minutes per side. Remove the fish from the skillet and set aside.
c. In the same skillet, add onion, garlic, carrots, celery, and red bell pepper. Cook until the vegetables are softened, about 5-7 minutes.
d. Add chicken or vegetable broth, white wine, tomato paste, thyme, and bay leaf. Bring to a boil and reduce heat to low. Simmer for 10 minutes.
e. Return the cawesh to the skillet and spoon the vegetable mixture over the fish. Cover the skillet and simmer for another 10-15 minutes, or until the fish is cooked through.
f. Remove the bay leaf and sprinkle with chopped parsley before serving.
Time:
Preparation time: 20 minutes
Cooking time: 30 minutes
5. Temperature:
Medium-high heat for cooking the fish and vegetables; low heat for simmering the sauce.
Serving size:
4 servings
Nutritional information:
Calories per serving: 250
Fat: 8g
Carbohydrates: 18g
Protein: 24g
Sodium: 620mg
Substitutions for ingredients:
- Any firm white fish can be used instead of cawesh.
- Red wine can be used instead of white wine.
- Fresh thyme can be used instead of dried thyme.
Variations:
- Add other vegetables such as zucchini, mushrooms, or green beans.
- Use different herbs such as rosemary or oregano.
- Add a can of diced tomatoes for a more tomato-based sauce.
Tips and tricks:
- Make sure to shake off any excess flour from the fish before cooking to prevent clumping in the sauce.
- Use a lid to cover the skillet while simmering to keep the fish moist and tender.
- Serve with crusty bread to soak up the flavorful sauce.
Storage instructions:
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in a skillet over low heat until heated through.
Presentation ideas:
Serve the cawesh and vegetables in a shallow bowl, garnished with chopped parsley.
Garnishes:
Chopped parsley, lemon wedges, or a sprinkle of paprika.
Pairings:
Serve with a side of roasted potatoes or rice.
Suggested side dishes:
Roasted potatoes, rice, or a green salad.
Troubleshooting advice:
If the sauce is too thick, add more broth or wine to thin it out. If the fish is overcooked, reduce the cooking time or lower the heat.
Food safety advice:
Make sure to cook the fish to an internal temperature of 145°F to ensure it is safe to eat.
Food history:
Cawesh is a type of fish commonly found in the Persian Gulf and is a popular ingredient in Middle Eastern cuisine.
Flavor profiles:
The dish has a savory and slightly sweet flavor from the vegetables and white wine, with a hint of thyme and bay leaf.
Serving suggestions:
Serve with a glass of white wine or a cold beer.
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