Bouri Fish Tray with Vegetables

Ingredients

• Bouri Fish
  1 kilogram
• Carrots
  3 pieces
• Tomatoes
  3 pieces
• Onions
  2 large pieces
• Red Bell Pepper
  2 pieces
• Green Bell Pepper
  2 pieces
• Yellow Bell Pepper
  2 pieces
• Broccoli
  4 pieces
• Garlic
  5 cloves
• Celery
  2 tablespoons
• Parsley
  2 tablespoons
• Coriander
  0.5 tablespoon
• Dill
  0.5 tablespoon
• Dried Coriander
  1 tablespoon
• Ground cumin
  1 tablespoon
• Chili
  1 tablespoon
• Ground Black Pepper
  1 teaspoon
• Lemon Juice
  0.3 cup
• Corn Oil
  0.3 cup
• Salt
  1 tablespoon
• Ground Nutmeg
  1 pinch

Steps

1. 1

   Clean the fish well with salt and flour, and prepare the marinade by mixing all the ingredients and stirring well.

   Required Tools:

   Mixing Bowl

   Knife

   Cutting Board

   5 min
2. 2

   Add the fish to it, stirring and placing quantities inside and on top, and arrange it in a tray while ensuring the fish is buried in the vegetables.

   Required Tools:

   Tray

   10 min
3. 3

   Drizzle with oil and place in a hot oven for 20 minutes or until cooked, and serve hot with enjoyment.

   20 min

Nutrition Facts

Ingredients Nutritional Facts (per 100g)

Bouri Fishper 100g

Energy120 kcal

Protein20 g

Total Fat5 g

Red Bell 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

Green Bell 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

Yellow Bell 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

Broccoliper 100g

Energy30 kcal

Protein1.5 g

Total Fat0.2 g

Carbohydrate6 g

Dietary Fiber2 g

Total Sugars1 g

Garlicper 100g

Energy100 kcal

Protein2 g

Total Fat1 g

Carbohydrate20 g

Dietary Fiber5 g

Total Sugars3 g

Celeryper 100g

Energy16 kcal

Protein0.69 g

Total Fat0.17 g

Carbohydrate3 g

Dietary Fiber1.6 g

Total Sugars1.34 g

Water95.43 g

Parsleyper 100g

Energy36 kcal

Protein3 g

Total Fat0.4 g

Carbohydrate6 g

Dietary Fiber3.3 g

Total Sugars0.9 g

Corianderper 100g

Energy50 kcal

Protein2 g

Total Fat1.5 g

Carbohydrate10 g

Dietary Fiber4 g

Total Sugars1 g

Dillper 100g

Energy43 kcal

Protein3.5 g

Total Fat1.1 g

Carbohydrate7 g

Dietary Fiber2 g

Dried Corianderper 100g

Energy298 kcal

Protein12.4 g

Total Fat15.6 g

Carbohydrate55 g

Dietary Fiber41.9 g

Total Sugars0.6 g

Ground cuminper 100g

Energy375 kcal

Protein18 g

Total Fat22 g

Carbohydrate44 g

Dietary Fiber11 g

Total Sugars2 g

Chiliper 100g

Energy318 kcal

Protein12 g

Total Fat13 g

Carbohydrate55 g

Dietary Fiber9 g

Ground Black Pepperper 100g

Energy251 kcal

Protein10.95 g

Total Fat3.26 g

Carbohydrate64.81 g

Dietary Fiber26.2 g

Total Sugars0.64 g

Lemon Juiceper 100g

Energy20 kcal

Protein0.1 g

Carbohydrate5 g

Total Sugars1 g

Water94 g

Corn Oilper 100g

Energy884 kcal

Total Fat100 g

Saturated Fat13.5 g

Monounsaturated Fat24 g

Polyunsaturated Fat57 g

Saltper 100g

Ash100 g

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

Dietary Features & Tags