Masli Hout

نهاد همدانChef

Ingredients

• Fish
  2 pieces
• Potatoes
  2 pieces
• Tomatoes
  2 pieces
• Onion
  1 piece
• Green Pepper
  1 piece
• Mixed Spices
  0
• Salt
  0
• Oil
  3 tablespoons
• Salt to taste
  0

Steps

1. 1

   Peel the fish and wash it well, then set it aside. Peel the potatoes and cut each one into four pieces, then place them in water and boil them. After that, preheat the oven to 180 degrees Celsius.

   Required Tools:

   Pot

   Oven

   30 min
2. 2

   Cut the tomatoes into quarters and the onion into six pieces.

   10 min
3. 3

   In a baking dish, add the oil, spices, and salt, then place the fish on the oil and distribute the slices of tomatoes and onion.

   Required Tools:

   🍳

   Baking Dish

   15 min
4. 4

   Place it in the oven until the fish is well cooked.

   30 min
5. 5

   Add the potato slices when cooked, cut the green chili pepper, and serve them on a plate with the fish and vegetables.

   10 min

Nutrition Facts

Ingredients Nutritional Facts (per 100g)

Fishper 100g

Energy206 kcal

Protein22 g

Total Fat12 g

Saturated Fat3 g

Monounsaturated Fat5 g

Polyunsaturated Fat2 g

Cholesterol60 mg

Omega-3 Fatty Acids1 g

Omega-6 Fatty Acids0.5 g

Vitamin A50 µg

Vitamin B1 (Thiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantothenic Acid)0.5 mg

Vitamin B60.5 mg

Onionper 100g

Energy40 kcal

Protein1.1 g

Total Fat0.1 g

Carbohydrate9.34 g

Dietary Fiber1.7 g

Total Sugars4.24 g

Green Pepperper 100g

Energy20 kcal

Protein1 g

Total Fat0.2 g

Carbohydrate4.7 g

Total Sugars2 g

Dietary Fiber1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Mixed Spicesper 100g

Energy350 kcal

Protein10 g

Total Fat15 g

Carbohydrate60 g

Dietary Fiber20 g

Saltper 100g

Ash100 g

Oilper 100g

Energy884 kcal

Total Fat100 g

* Nutritional values are approximate and calculations may be affected by ingredient type, farming, storage, and cooking methods.

Dietary Features & Tags