Description
Pollack with vegetables and soya sauce KIKKOMAN wok. Diet dish. Optional fish can be fried after marinating. It will be very tasty, but since I don't eat fried, I just made Potamia. It is very tasty.
Ingredients
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Pollock
2 piece
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Chicken egg
1 piece
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Soy sauce
50 ml
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Olive oil
1 Tbsp
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Flour
2 Tbsp
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Parsley
0.5 coup
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Zucchini
200 g
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Carrots
1 piece
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Red onion
1 piece
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Broccoli
150 g
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Olive oil
1 Tbsp
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Soy sauce
50 ml
Cooking
I bought 2 fish and made them into fillets.
Cut pieces of fillet about 3 cm wide and sent in a suitable container to marinate fish in soy sauce. I chose the wok sauce KIKKOMAN.
The egg in a bowl with pieces of fish and spoon envelops all the pieces in the egg.
Pour soy sauce. Stir, cover with a lid and allow marinate for about 15-20 minutes.
Prepare the vegetables.
Cut all arbitrary as you like.
Boil broccoli for 3 minutes in unsalted water, recline in a colander.
In a saucepan with a thick bottom pour oil and put all vegetables. I'm not been roasted. Vegetables can be fried. I vegetables extinguished.
Spread the vegetables broccoli and pour soy sauce. Stir and simmer for 15 minutes.
Marinated pieces of fish, dip them in flour.
Spread on a pan in oil. I have a nonstick pan, and I poured a minimum of oil. The fish can be simply fried to a beautiful color. I just put it out, pouring the marinade from under it in the pan. Did 10 minutes.
Everything is ready. Take a beautiful dish and lay down the vegetables.
On top of the fish. Pour the remaining sauce after the hot processing fish and vegetables. Finely chop fresh parsley and sprinkle over the dish.
Eat and enjoy!
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