Fish Tagine in the Oven

Ingrediënten

• Vis
  0.5 kilogram
• Komijn
  1 teaspoon
• Tahini
  2 tablespoons
• Ui
  2 large
• Tomaat
  2 pieces
• Peterselie
  1 tablespoon
• Olie
  0.5 cup
• Salt and Black Pepper
  0
• Chili
  0

Stappen

1. 1

   Clean the fish and cut it, then salt it.

   5 min
2. 2

   In a frying pan over heat, fry the onion in oil until it turns yellow, then add the tomatoes and let it cook for 5 minutes. Add the parsley, cumin, salt, and chili, and stir for 10 minutes, then add the tahini and mix.

   Benodigde hulpmiddelen:

   Koekenpan

   15 min
3. 3

   Place the mixture in a baking sheet and arrange the fish on top of the mixture, adding half a cup of water.

   Benodigde hulpmiddelen:

   Bakplaat

   5 min
4. 4

   Place the baking sheet in the oven until the fish is cooked and browned.

   Benodigde hulpmiddelen:

   Oven

   30 min

Voedingsfeiten

Ingredients Nutritional Facts (per 100g)

Visper 100g

Energy206 kcal

Protein22 g

Total Fat12 g

Saturated Fat3 g

Monounsaturated Fat5 g

Polyunsaturated Fat2 g

Cholesterol60 mg

Omega-3 Fatty Acids1 g

Omega-6 Fatty Acids0.5 g

Vitamin A50 µg

Vitamin B1 (Thiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantothenic Acid)0.5 mg

Vitamin B60.5 mg

Komijnper 100g

Energy375 kcal

Protein18 g

Total Fat22 g

Carbohydrate44 g

Dietary Fiber11 g

Total Sugars2.2 g

Tahiniper 100g

Energy595 kcal

Protein17 g

Total Fat53 g

Carbohydrate21 g

Dietary Fiber9 g

Total Sugars0.5 g

Uiper 100g

Energy40 kcal

Protein1.1 g

Total Fat0.1 g

Carbohydrate9.34 g

Dietary Fiber1.7 g

Total Sugars4.24 g

Tomaatper 100g

Energy18 kcal

Protein0.88 g

Total Fat0.2 g

Carbohydrate3.89 g

Total Sugars2.63 g

Dietary Fiber1.2 g

Water95 g

Peterselieper 100g

Energy36 kcal

Protein3 g

Total Fat0.4 g

Carbohydrate6 g

Dietary Fiber3.3 g

Total Sugars0.9 g

Olieper 100g

Energy884 kcal

Total Fat100 g

Chiliper 100g

Energy318 kcal

Protein12 g

Total Fat13 g

Carbohydrate55 g

Dietary Fiber9 g

* Voedingswaarden zijn bij benadering en de berekening kan worden beïnvloed door het type ingrediënt en de teelt-, opslag- en kookmethoden.

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