Fish Tray in the Oven

مرزوق الطويلKok

Ingredienser

• Fiskefilet
  1 kilogram
• Large onion
  4 piece
• Garlic clove
  5 clove
• Grøn Peber
  3 piece
• Tomat
  1 piece
• Frisk koriander
  1 bunch
• Eddike
  1 tablespoon
• Chili
  1 tablespoon
• Tomatsauce
  1
• Majsolie
  3 tablespoon
• Fiskekrydderier
  1 tablespoon
• Spidskommen
  1.5 tablespoon
• Sort peber
  1 tablespoon
• Salt
  1 tablespoon

Trin

1. 1

   Wash the fish well under running water, then soak it in water and vinegar for an hour or more.

   60 minutter
2. 2

   Heat the oil in a pan and add the grated onion, sauté until softened, then add the grated tomato and tomato sauce, stirring the mixture well. Cover and let it simmer to thicken.

   Nødvendigt udstyr:

   Stegepande

   10 minutter
3. 3

   Mix the garlic and green pepper, season the mixture with cumin, chili, fish spices, black pepper, and salt, then add it to the onion and tomato mixture in the pan and stir well.

   5 minutter
4. 4

   Pour the mixture into the bottom of a baking tray, then arrange the fish pieces on top of the mixture, drizzle a little corn oil on top, and place the tray on the heat for a quarter of an hour to reduce the sauce.

   Nødvendigt udstyr:

   Bakke

   15 minutter
5. 5

   Sprinkle fresh coriander on top of the tray, and place it in the oven at 260 degrees Celsius for about 20 minutes or until the top is browned.

   20 minutter

Ernæringsfakta

Ingrediensers næringsindhold (pr. 100g)

Fiskefiletpr. 100g

Energi206 kcal

Protein22 g

Total fedt12 g

Mættede fedtsyrer3 g

Enkeltumættede fedtsyrer5 g

Flerumættede fedtsyrer2 g

Kolesterol60 mg

Omega-3 fedtsyrer1 g

Omega-6 fedtsyrer0.5 g

Vitamin A50 µg

Vitamin B1 (Thiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantothensyre)0.5 mg

Vitamin B60.5 mg

Grøn Peberpr. 100g

Energi20 kcal

Protein1 g

Total fedt0.2 g

Kulhydrat4.7 g

Sukkerarter i alt2 g

Kostfibre1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Tomatpr. 100g

Energi18 kcal

Protein0.88 g

Total fedt0.2 g

Kulhydrat3.89 g

Sukkerarter i alt2.63 g

Kostfibre1.2 g

Vand95 g

Frisk korianderpr. 100g

Energi23 kcal

Protein2.97 g

Total fedt0.52 g

Kulhydrat3.67 g

Kostfibre2.8 g

Sukkerarter i alt0.87 g

Eddikepr. 100g

Energi21 kcal

Kulhydrat0.93 g

Chilipr. 100g

Energi318 kcal

Protein12 g

Total fedt13 g

Kulhydrat55 g

Kostfibre9 g

Tomatsaucepr. 100g

Energi50 kcal

Protein1.5 g

Total fedt0.2 g

Kulhydrat10 g

Sukkerarter i alt3 g

Kostfibre1 g

Majsoliepr. 100g

Energi884 kcal

Total fedt100 g

Mættede fedtsyrer13.5 g

Enkeltumættede fedtsyrer24 g

Flerumættede fedtsyrer57 g

Fiskekrydderierpr. 100g

Energi350 kcal

Protein10 g

Total fedt15 g

Kulhydrat60 g

Kostfibre20 g

Sukkerarter i alt5 g

Spidskommenpr. 100g

Energi375 kcal

Protein18 g

Total fedt22 g

Kulhydrat44 g

Kostfibre11 g

Sukkerarter i alt2.2 g

Sort peberpr. 100g

Energi250 kcal

Protein10 g

Total fedt4 g

Kulhydrat64 g

Kostfibre25 g

Saltpr. 100g

Aske100 g

* Næringsindholdet er omtrentligt, og beregningen kan påvirkes af ingredienstype samt dyrknings-, opbevarings- og tilberedningsmetode.

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