Delicious Fish Tagine

Zaid Khourykuhar

Sestavine

• Rastlinsko olje
  0.5 cup
• Fresh coriander, chopped
  1 cup
• Parsley, chopped
  1 cup
• Paprika
  2 tablespoons
• Crushed garlic cloves
  4 cloves
• Kumin
  1 tablespoon
• Rdeča Paprika
  0.5 teaspoon
• Šafran
  0.3 teaspoon
• Limona sok
  0.3 cup
• Sol
  0
• File rib
  1 kilogram
• Large onion, sliced
  1 piece
• Carrot, peeled and cut into thin sticks
  2 pieces
• Potato, peeled and cut into thin sticks
  2 pieces
• Tomato, seedless and sliced
  3 pieces
• Bell pepper, large red or green, sliced
  2 pieces
• Lemon, sliced
  1 piece
• Mlet ingver
  1 teaspoon

Koraki

1. 1

   It is preferable to use a clay tagine for cooking if possible, or replace it with a deep non-stick pot.

   Potrebni pripomočki:

   Tajine

   🍳

   Deep pot
2. 2

   Mix all the marinade ingredients well. Divide it in half, set one half aside and use the other half to marinate the fish fillet.

3. 3

   Leave the marinated fish in the refrigerator for two hours to marinate well.

   120 min
4. 4

   Pour olive oil into the pot or clay tagine. Arrange the olives and carrots over the oil in an orderly manner.

5. 5

   Mix the potato slices with the tagine spices: ginger, sweet spice, turmeric, and saffron.

6. 6

   Then distribute them around the edges of the tray, and place the tomato slices on top.

7. 7

   Add the remaining half of the marinade over all the vegetables in the tray.

8. 8

   Then place the marinated fish with its marinade in the center of the pot.

9. 9

   Spread the pepper slices over the fish, then garnish the tagine with lemon slices and olives.

10. 10

    Sprinkle a little salt and spice, cover the pot or tagine, and place it on low heat for one to two hours until the fish and potatoes are cooked.

    120 min

Dejstva o hranilni vrednosti

Hranilne vrednosti sestavin (na 100g)

Rastlinsko oljena 100g

Energija884 kcal

Skupne maščobe100 g

Paprikana 100g

Energija282 kcal

Beljakovine14.1 g

Skupne maščobe13.2 g

Ogljikovi hidrati54.3 g

Prehranske vlaknine34.9 g

Skupni sladkorji5.3 g

Kuminna 100g

Energija375 kcal

Beljakovine18 g

Skupne maščobe22 g

Ogljikovi hidrati44 g

Prehranske vlaknine11 g

Skupni sladkorji2.2 g

Rdeča Paprikana 100g

Energija300 kcal

Beljakovine12 g

Skupne maščobe15 g

Ogljikovi hidrati40 g

Prehranske vlaknine10 g

Skupni sladkorji5 g

Šafranna 100g

Energija300 kcal

Beljakovine10 g

Skupne maščobe5 g

Ogljikovi hidrati60 g

Prehranske vlaknine20 g

Skupni sladkorji2 g

Limona sokna 100g

Energija20 kcal

Beljakovine0.1 g

Ogljikovi hidrati5 g

Skupni sladkorji1 g

Voda94 g

Solna 100g

Pepel100 g

File ribna 100g

Energija206 kcal

Beljakovine22 g

Skupne maščobe12 g

Nasičene maščobe3 g

Enostavno nenasičene maščobe5 g

Večkrat nenasičene maščobe2 g

Holesterol60 mg

Omega-3 maščobne kisline1 g

Omega-6 maščobne kisline0.5 g

Vitamin A50 µg

Vitamin B1 (Tiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantotenska kislina)0.5 mg

Vitamin B60.5 mg

Mlet ingverna 100g

Energija80 kcal

Beljakovine1.8 g

Skupne maščobe0.4 g

Ogljikovi hidrati18 g

Prehranske vlaknine4 g

Skupni sladkorji0.9 g

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

Prehranske značilnosti in oznake