Fish Tagine with Olive Oil

Rania El-MasriKock

Ingredienser

• 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
• Spiskummin
  0
• Senap
  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

Steg

1. 1

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

   60 minuter
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.

   Nödvändiga verktyg:

   Stekpanna

   10 minuter
3. 3

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

   5 minuter
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.

   Nödvändiga verktyg:

   🍳

   Pyrex Dish

   5 minuter
5. 5

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

   5 minuter
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 minuter

Näringsvärde

Näringsinnehåll för ingredienser (per 100g)

Spiskumminper 100g

Energi375 kcal

Protein18 g

Total fett22 g

Kolhydrater44 g

Kostfiber11 g

Totalt socker2.2 g

Senapper 100g

Energi66 kcal

Protein5.4 g

Total fett4.2 g

Kolhydrater5.6 g

Kostfiber4 g

Totalt socker0.9 g

* Näringsvärdena är ungefärliga och beräkningen kan påverkas av typen av ingrediens samt odlings-, förvarings- och tillagningsmetoder.

Kostfunktioner och taggar