Couscous with Fish

Rania Al-KhatibCuisinier

Ingrédients

• 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
• Sel
  0
• Cumin
  0
• Poivre noir
  0
• Piment Rouge
  0
• Curcuma
  0

Mesures

1. 1

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

   5 minutes
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.

   Matériel requis:

   Marmite

   1 minutes
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 minutes
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 minutes
5. 5

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

   5 minutes
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.

   Matériel requis:

   Couscoussier

   10 minutes
7. 7

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

   5 minutes
8. 8

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

   5 minutes
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 minutes
10. 10

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

    5 minutes
11. 11

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

    5 minutes
12. 12

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

    5 minutes
13. 13

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

    5 minutes
14. 14

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

    5 minutes
15. 15

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

    5 minutes
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 minutes

Faits nutritionnels

Valeurs nutritionnelles des ingrédients (pour 100g)

Selpour 100g

Cendres100 g

Cuminpour 100g

Énergie375 kcal

Protéines18 g

Lipides totaux22 g

Glucides44 g

Fibres alimentaires11 g

Sucres totaux2.2 g

Poivre noirpour 100g

Énergie250 kcal

Protéines10 g

Lipides totaux4 g

Glucides64 g

Fibres alimentaires25 g

Piment Rougepour 100g

Énergie300 kcal

Protéines12 g

Lipides totaux15 g

Glucides40 g

Fibres alimentaires10 g

Sucres totaux5 g

Curcumapour 100g

Énergie354 kcal

Protéines7.83 g

Lipides totaux9.88 g

Glucides64.93 g

Fibres alimentaires22.7 g

Sucres totaux3.2 g

* Les informations nutritionnelles sont approximatives et leur calcul peut être influencé par le type d'ingrédient et les méthodes de culture, de stockage et de cuisson.

Caractéristiques et étiquettes diététiques