Fish Tagine with Olive Oil

Rania El-Masriآشپز

مواد تشکیل دهنده

• 1 kilogram of fish fillet, cut into squares about 15 cm × 15 cm
  1 kilogram
• 6 zucchini
  6 pieces
• 3 potatoes
  3 pieces
• 1 green pepper
  1 piece
• 1/2 cup of olive oil, for frying
  0.5 cup
• Salt and black pepper
  0
• زیره
  0
• خردل
  0
• 1 tomato
  1 piece
• 6 tablespoons of lemon juice
  6 tablespoons
• 1 large onion
  1 piece
• 4 cloves of garlic
  4 cloves
• 1 can of tomato sauce
  1 can

مراحل

1. 1

   Wash the fish fillet and marinate it with mustard, salt, pepper, and lemon juice for an hour.

   60 دقیقه
2. 2

   Heat olive oil in a frying pan. Cut the zucchini into rings, and cut the potatoes and pepper. Fry the vegetables in succession in the oil and remove to drain.

   ابزارهای مورد نیاز:

   تابه

   10 دقیقه
3. 3

   Remove the fish from the marinade and fry it in the same oil.

   5 دقیقه
4. 4

   Grease a glass Pyrex dish with olive oil and place all the ingredients in it: zucchini, fried potatoes, pepper, fish, sliced onion, and uncooked chopped garlic.

   ابزارهای مورد نیاز:

   🍳

   Pyrex Dish

   5 دقیقه
5. 5

   Squeeze the tomato and mix its juice with the tomato sauce and season to taste.

   5 دقیقه
6. 6

   Pour the tomato mixture over all the ingredients to completely cover the surface of the dish, then place it in an oven at 200 degrees for about 20 to 25 minutes. Enjoy your meal and Ramadan Kareem.

   25 دقیقه

حقایق تغذیه

Ingredients Nutritional Facts (per 100g)

زیرهper 100g

Energy375 kcal

Protein18 g

Total Fat22 g

Carbohydrate44 g

Dietary Fiber11 g

Total Sugars2.2 g

خردلper 100g

Energy66 kcal

Protein5.4 g

Total Fat4.2 g

Carbohydrate5.6 g

Dietary Fiber4 g

Total Sugars0.9 g

* اطلاعات تغذیه‌ای تقریبی است و محاسبه آن ممکن است تحت تأثیر نوع ماده اولیه، روش کشت، نگهداری و پخت قرار گیرد.

ویژگی‌ها و برچسب‌های رژیمی