Tilapia Tagine

عدي العطارkuhar

Delicious tilapia tagine with tomato sauce and spices.

Sestavine

• Tilapija
  0.5 kilogram
• Paradižnikova omaka
  3 tablespoons
• Čebula
  1 piece
• Česen
  3 cloves
• Sol
  0.5 tablespoons
• Kumin
  0.5 teaspoon
• Črni poper
  0.5 teaspoon
• Dried and ground coriander
  0.5 teaspoon
• Cardamom pods
  3 pods
• Moka
  3 tablespoons
• Ground red pepper
  0
• Laurusov list
  0
• Olje
  1.5 cups

Koraki

1. 1

   Clean the fish, wash it well, and soak it in vinegar and lemon, rubbing it with lemon and setting it aside.

   5 minut
2. 2

   Crush 2 cloves of garlic with salt, cumin, black pepper, coriander, and chili. Stuff the fish with this mixture.

   5 minut
3. 3

   Slice the onion and the remaining clove of garlic, and sauté them with a little oil in the tagine until they turn golden.

   5 minut
4. 4

   Dilute the tomato sauce with water and add it to the onion, then add all the spices and let it cook until done.

   5 minut
5. 5

   Add the spices to the flour, coat the fish in it, and fry in oil.

   5 minut
6. 6

   Drain the fish from the oil and place it in the tomato and onion sauce, adding a little water, and put it in the oven to cook.

   5 minut

Dejstva o hranilni vrednosti

Hranilne vrednosti sestavin (na 100g)

Tilapijana 100g

Energija128 kcal

Beljakovine20 g

Skupne maščobe5 g

Nasičene maščobe1 g

Holesterol70 mg

Paradižnikova omakana 100g

Energija50 kcal

Beljakovine1.5 g

Skupne maščobe0.2 g

Ogljikovi hidrati10 g

Skupni sladkorji3 g

Prehranske vlaknine1 g

Čebulana 100g

Energija40 kcal

Beljakovine1.1 g

Skupne maščobe0.1 g

Ogljikovi hidrati9.34 g

Prehranske vlaknine1.7 g

Skupni sladkorji4.24 g

Česenna 100g

Energija100 kcal

Beljakovine2 g

Skupne maščobe1 g

Ogljikovi hidrati20 g

Prehranske vlaknine5 g

Skupni sladkorji3 g

Solna 100g

Pepel100 g

Kuminna 100g

Energija375 kcal

Beljakovine18 g

Skupne maščobe22 g

Ogljikovi hidrati44 g

Prehranske vlaknine11 g

Skupni sladkorji2.2 g

Črni poperna 100g

Energija250 kcal

Beljakovine10 g

Skupne maščobe4 g

Ogljikovi hidrati64 g

Prehranske vlaknine25 g

Mokana 100g

Energija364 kcal

Beljakovine10.33 g

Skupne maščobe1 g

Ogljikovi hidrati76.31 g

Prehranske vlaknine2.7 g

Skupni sladkorji0.3 g

Laurusov listna 100g

Energija313 kcal

Beljakovine7.6 g

Skupne maščobe8.4 g

Ogljikovi hidrati74.9 g

Prehranske vlaknine26.3 g

Skupni sladkorji0.3 g

Oljena 100g

Energija884 kcal

Skupne maščobe100 g

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

Prehranske značilnosti in oznake