Ingredients with Measurements:
- 2 medium-sized vobla fish, cleaned and scaled
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 can (14 oz) diced tomatoes
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- 1/4 cup water
- Fresh parsley, chopped (for garnish)
Special equipment needed:
- Large skillet with a lid
Step-by-step instructions:
1. Heat the olive oil in the skillet over medium heat.
2. Add the chopped onion and garlic, and sauté for 2-3 minutes until softened.
3. Add the diced tomatoes, tomato paste, dried oregano, dried basil, salt, black pepper, and red pepper flakes (if using). Stir well to combine.
4. Add the water and stir again.
5. Place the vobla fish on top of the tomato sauce mixture in the skillet.
6. Cover the skillet with a lid and let the fish cook for 10-12 minutes over medium heat.
7. Carefully flip the fish over and cook for another 10-12 minutes on the other side, covered.
8. Once the fish is cooked through and flakes easily with a fork, remove the skillet from the heat.
9. Garnish with fresh chopped parsley and serve hot.
Time:
Preparation time: 10 minutes
Cooking time: 25-30 minutes
5. Temperature:
Medium heat
Serving size:
2-3 servings
Nutritional information:
Calories per serving: 250
Total fat: 12g
Saturated fat: 2g
Cholesterol: 70mg
Sodium: 560mg
Total carbohydrates: 12g
Dietary fiber: 3g
Sugar: 6g
Protein: 23g
Substitutions for ingredients:
- Vobla fish can be substituted with any other white fish, such as tilapia or cod.
- Fresh herbs can be used instead of dried herbs, but use 3 times the amount called for in the recipe.
- Canned whole tomatoes can be used instead of diced tomatoes, but they should be crushed or chopped before adding to the skillet.
Variations:
- Add sliced bell peppers or mushrooms to the tomato sauce mixture for extra flavor and nutrition.
- Use a different type of fish or seafood, such as shrimp or scallops, instead of vobla.
- Add a splash of white wine or lemon juice to the tomato sauce for a tangy flavor.
Tips and tricks:
- Make sure the fish is fully cooked before serving, as undercooked fish can be dangerous to eat.
- Use a spatula or tongs to carefully flip the fish over, as it can be delicate and may break apart.
- Serve with crusty bread or rice to soak up the delicious tomato sauce.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in a skillet over medium heat until heated through, or in the microwave for 1-2 minutes.
Presentation ideas:
Serve the vobla in tomato sauce on a large platter, garnished with fresh parsley and lemon wedges.
Garnishes:
Fresh parsley and lemon wedges
Pairings:
- Crusty bread or rice
- Roasted vegetables, such as asparagus or zucchini
- A side salad with a vinaigrette dressing
Suggested side dishes:
- Garlic bread
- Roasted potatoes
- Grilled vegetables
Troubleshooting advice:
- If the tomato sauce is too thick, add a little more water to thin it out.
- If the fish is sticking to the skillet, use a spatula to gently loosen it from the bottom before flipping it over.
Food safety advice:
- Make sure the fish is fully cooked before serving, as undercooked fish can be dangerous to eat.
- Store leftovers in the refrigerator and consume within 3 days.
Food history:
Vobla is a popular fish in Russia and other Eastern European countries. It is often served smoked or dried, but can also be cooked in a variety of ways, such as in tomato sauce.
Flavor profiles:
The tomato sauce is savory and slightly sweet, with hints of oregano and basil. The vobla fish is mild and tender, with a delicate flavor that pairs well with the tomato sauce.
Serving suggestions:
Serve the vobla in tomato sauce as a main course for a family dinner or special occasion.
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Region: Russian