Couscous with Fish

Rania Al-KhatibChef

Ingredjenti

• 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
• Kummin
  0
• Bżar iswed
  0
• Peprina Aħmar
  0
• Kurkuma
  0

Passi

1. 1

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

   recipe.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.

   Għodda meħtieġa:

   Kazzola

   recipe.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.

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4. 4

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

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5. 5

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

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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.

   Għodda meħtieġa:

   Steamer tal-couscous

   recipe.minutes
7. 7

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

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8. 8

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

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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.

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10. 10

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

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11. 11

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

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12. 12

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

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13. 13

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

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14. 14

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

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15. 15

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

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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.

    recipe.minutes

Fatti tan-Nutrizzjoni

Fatti Nutrizzjonali tal-Ingredjenti (għal kull 100g)

Saltgħal kull 100g

Irmied100 g

Kummingħal kull 100g

Enerġija375 kcal

Proteini18 g

Xaħam Totali22 g

Karboidrati44 g

Fibri Dietetiċi11 g

Zokkor Totali2.2 g

Bżar iswedgħal kull 100g

Enerġija250 kcal

Proteini10 g

Xaħam Totali4 g

Karboidrati64 g

Fibri Dietetiċi25 g

Peprina Aħmargħal kull 100g

Enerġija300 kcal

Proteini12 g

Xaħam Totali15 g

Karboidrati40 g

Fibri Dietetiċi10 g

Zokkor Totali5 g

Kurkumagħal kull 100g

Enerġija354 kcal

Proteini7.83 g

Xaħam Totali9.88 g

Karboidrati64.93 g

Fibri Dietetiċi22.7 g

Zokkor Totali3.2 g

* L-informazzjoni nutrizzjonali hija approssimattiva u l-kalkolu tagħha jista' jiġi affettwat mit-tip ta' ingredjent u mill-metodi ta' kultivazzjoni, ħażna u tisjir.

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