Couscous with Fish

Rania Al-Khatibkuhar

Sestavine

• 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
• Sol
  0
• Kumin
  0
• Črni poper
  0
• Rdeča Paprika
  0
• Kurkuma
  0

Koraki

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.

   Potrebni pripomočki:

   Lonček

   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.

   Potrebni pripomočki:

   Parnik za kuskus

   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

Dejstva o hranilni vrednosti

Hranilne vrednosti sestavin (na 100g)

Solna 100g

Pepel100 g

Kuminna 100g

Energija375 kcal

Beljakovine18 g

Skupne maščobe22 g

Ogljikovi hidrati44 g

Prehranske vlaknine11 g

Skupni sladkorji2.2 g

Črni poperna 100g

Energija250 kcal

Beljakovine10 g

Skupne maščobe4 g

Ogljikovi hidrati64 g

Prehranske vlaknine25 g

Rdeča Paprikana 100g

Energija300 kcal

Beljakovine12 g

Skupne maščobe15 g

Ogljikovi hidrati40 g

Prehranske vlaknine10 g

Skupni sladkorji5 g

Kurkumana 100g

Energija354 kcal

Beljakovine7.83 g

Skupne maščobe9.88 g

Ogljikovi hidrati64.93 g

Prehranske vlaknine22.7 g

Skupni sladkorji3.2 g

* Hranilne vrednosti so približne, na izračun pa lahko vplivajo vrsta sestavine ter načini pridelave, skladiščenja in kuhanja.

Prehranske značilnosti in oznake