Couscous with Fish

Rania Al-Khatibbucătar

Ingrediente

• 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
• Sare
  0
• Chimen
  0
• Piper negru
  0
• Ardei Roșu
  0
• Curcuma
  0

Pași

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.

   Ustensile necesare:

   Oală

   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.

   Ustensile necesare:

   Steamer pentru couscous

   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

Date nutriționale

Valori nutriționale ale ingredientelor (per 100g)

Sareper 100g

Cenușă100 g

Chimenper 100g

Energie375 kcal

Proteine18 g

Grăsimi totale22 g

Carbohidrați44 g

Fibre alimentare11 g

Zaharuri totale2.2 g

Piper negruper 100g

Energie250 kcal

Proteine10 g

Grăsimi totale4 g

Carbohidrați64 g

Fibre alimentare25 g

Ardei Roșuper 100g

Energie300 kcal

Proteine12 g

Grăsimi totale15 g

Carbohidrați40 g

Fibre alimentare10 g

Zaharuri totale5 g

Curcumaper 100g

Energie354 kcal

Proteine7.83 g

Grăsimi totale9.88 g

Carbohidrați64.93 g

Fibre alimentare22.7 g

Zaharuri totale3.2 g

* Informațiile nutriționale sunt aproximative, iar calculul lor poate fi influențat de tipul de ingredient și de metodele de cultivare, depozitare și gătire.

Caracteristici și etichete dietetice