Tilapia Fish with Sauce

Zainab Al-SayedKokk

Ingredienser

• Tilapiafisk
  1 kilogram
• Garlic, minced
  5 clove
• Krydret saus
  1 teaspoon
• Pepper
  1 teaspoon
• Eddik
  3 tablespoon
• Kumin
  2 teaspoon
• Salt
  2 teaspoon
• Tomatjuice
  0.5 kilogram
• Onion, chopped
  1 piece
• Olje
  2 tablespoon
• Pepper
  0.5 teaspoon
• Krydret saus
  0.5 teaspoon
• Salt
  1 teaspoon
• Vegetable Oil for Frying
  1.5 cup
• Mel
  1 cup

Trinn

1. 1

   Clean the fish from its scales, belly, and skin. Add all the marinade and let it sit for an hour.

   Nødvendig utstyr:

   Blandeskål

   60 min
2. 2

   Coat the fish with flour and fry it in hot oil.

   Nødvendig utstyr:

   Stekepanne

   10 min
3. 3

   To prepare the sauce, squeeze the tomatoes and add all the ingredients. Place it in the baking sheet, and when it thickens and boils, add the fried fish for 10 minutes, then place it in the oven on the grill.

   Nødvendig utstyr:

   Stekebrett

   10 min

Ernæringsfakta

Næringsinnhold i ingredienser (per 100g)

Tilapiafiskper 100g

Energi128 kcal

Protein20 g

Total fett5 g

Mettede fettsyrer1 g

Kolesterol60 mg

Krydret sausper 100g

Energi50 kcal

Protein1.5 g

Total fett2 g

Karbohydrat8 g

Sukkerarter totalt3 g

Kostfiber1 g

Pepperper 100g

Energi20 kcal

Protein1 g

Total fett0.2 g

Karbohydrat4.7 g

Sukkerarter totalt2 g

Kostfiber1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Eddikper 100g

Energi21 kcal

Karbohydrat0.93 g

Kuminper 100g

Energi375 kcal

Protein18 g

Total fett22 g

Karbohydrat44 g

Kostfiber11 g

Sukkerarter totalt2.2 g

Saltper 100g

Aske100 g

Tomatjuiceper 100g

Energi30 kcal

Protein1 g

Total fett0.1 g

Karbohydrat7 g

Sukkerarter totalt4 g

Kostfiber0.5 g

Vann91 g

Oljeper 100g

Energi884 kcal

Total fett100 g

Pepperper 100g

Energi20 kcal

Protein1 g

Total fett0.2 g

Karbohydrat4.7 g

Sukkerarter totalt2 g

Kostfiber1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Krydret sausper 100g

Energi50 kcal

Protein1.5 g

Total fett2 g

Karbohydrat8 g

Sukkerarter totalt3 g

Kostfiber1 g

Saltper 100g

Aske100 g

Melper 100g

Energi364 kcal

Protein10.33 g

Total fett1 g

Karbohydrat76.31 g

Kostfiber2.7 g

Sukkerarter totalt0.3 g

* Næringsinnholdet er omtrentlig, og beregningen kan påvirkes av ingredienstype samt dyrkings-, lagrings- og tilberedningsmetode.

Diettegenskaper og tagger