Couscous with Fish

Rania Al-KhatibKok

Ingredienser

• 1 1/2 kilograms of fish, broiler
  1.5 kilogram
• 1/2 kilogram of calamari (squid)
  0.5 kilogram
• 1/2 kilogram of couscous, medium or coarse
  0.5 kilogram
• 3 potatoes
  3 pieces
• 1 head of garlic
  1 head
• 2 tablespoons of canned tomatoes
  2 tablespoons
• 1 green chili pepper
  1 piece
• 1 cup of oil
  1 cup
• Salt
  0
• Spidskommen
  0
• Sort peber
  0
• Rød Peber
  0
• Kurkuma
  0

Trin

1. 1

   Clean the fish well and cut it into medium pieces suitable for cooking.

   5 min
2. 2

   In a pot over heat, heat the oil, fry the fish in it for a minute, then place it on a plate and set aside.

   Nødvendigt udstyr:

   Kedel

   1 min
3. 3

   Mash the garlic and fry it in the same pot, then add 3 tablespoons of red pepper and stir the garlic well in the oil.

   2 min
4. 4

   Add 2 tablespoons of tomatoes, salt, black pepper, half a teaspoon of turmeric, and a liter of water, then cover the pot.

   3 min
5. 5

   Clean the potatoes well, cut each one in half, and place them in the pot.

   5 min
6. 6

   Sprinkle with a little oil and water, let it sit for 10 minutes, then place it in the couscous steamer over the pot and cover.

   Nødvendigt udstyr:

   Couscousdamper

   10 min
7. 7

   When the steam rises well over the couscous, pour it into a wide plate.

   5 min
8. 8

   Add a little salt and water to the couscous, mix well by hand, then cover and set aside.

   5 min
9. 9

   When the broth reduces, add the fish with the juices that came out of it, the pepper, a little garlic, and half a teaspoon of cumin.

   5 min
10. 10

    Put the couscous back in the steamer and place the steamer over the pot.

    5 min
11. 11

    Clean the calamari, remove the tentacles and keep them, then cut the calamari into rings.

    5 min
12. 12

    Squeeze a lemon over it, add a little salt and cumin, then dip in flour, fry until golden, and set aside.

    5 min
13. 13

    Remove the couscous from the heat, pour it into a large plate, and add a small spoon of cumin.

    5 min
14. 14

    Turn off the heat on the dish and let the fat rise slightly, then pour the fat over the couscous.

    5 min
15. 15

    Add 3 ladles of broth, about a large cup, so that the couscous absorbs the broth well.

    5 min
16. 16

    Distribute the couscous on serving plates, place the potato pieces on top, then gently add the fish pieces so they don't break, followed by the calamari rings, and serve hot.

    5 min

Ernæringsfakta

Ingrediensers næringsindhold (pr. 100g)

Saltpr. 100g

Aske100 g

Spidskommenpr. 100g

Energi375 kcal

Protein18 g

Total fedt22 g

Kulhydrat44 g

Kostfibre11 g

Sukkerarter i alt2.2 g

Sort peberpr. 100g

Energi250 kcal

Protein10 g

Total fedt4 g

Kulhydrat64 g

Kostfibre25 g

Rød Peberpr. 100g

Energi300 kcal

Protein12 g

Total fedt15 g

Kulhydrat40 g

Kostfibre10 g

Sukkerarter i alt5 g

Kurkumapr. 100g

Energi354 kcal

Protein7.83 g

Total fedt9.88 g

Kulhydrat64.93 g

Kostfibre22.7 g

Sukkerarter i alt3.2 g

* Næringsindholdet er omtrentligt, og beregningen kan påvirkes af ingredienstype samt dyrknings-, opbevarings- og tilberedningsmetode.

Kostfunktioner og tags