Oven-Baked Squid Tagine

Lina Al-SabahKokk

Ingredienser

• Cleaned squid (calamari) cut into cubes
  0.5 kilogram
• Tomatoes cut into very small pieces
  3 pieces
• Large onion, grated
  2 pieces
• Grønn Paprika
  2 pieces
• Sitron
  2 pieces
• Selleri
  0.5 bunch
• Persille
  0.5 bunch
• Hvitløk
  3 cloves
• Kumin
  1 teaspoon
• Chili
  0.3 tablespoon
• Salt
  1 teaspoon

Trinn

1. 1

   Place the squid in a pot with boiling water, a chopped onion, and a sliced lemon with its peel to partially cook.

   Nødvendig utstyr:

   Kjele

   10 min
2. 2

   Sauté the grated onion and garlic in a pan over medium heat until softened, then add the finely chopped tomatoes and season with salt, pepper, and cumin.

   Nødvendig utstyr:

   Stekepanne

   10 min
3. 3

   Add the chopped celery, parsley, and green pepper, and let it cook for 10 minutes. Drain the squid.

   10 min
4. 4

   Prepare a clay tagine and place the squid and the mixture together, then put it in the oven for 30 minutes, adding half a cup of water.

   Nødvendig utstyr:

   Tajine

   30 min

Ernæringsfakta

Næringsinnhold i ingredienser (per 100g)

Grønn Paprikaper 100g

Energi20 kcal

Protein1 g

Total fett0.2 g

Karbohydrat4.7 g

Sukkerarter totalt2 g

Kostfiber1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Sitronper 100g

Energi29 kcal

Protein1.1 g

Total fett0.3 g

Karbohydrat9.3 g

Sukkerarter totalt2.5 g

Kostfiber2.8 g

Vann88 g

Selleriper 100g

Energi16 kcal

Protein0.69 g

Total fett0.17 g

Karbohydrat3 g

Kostfiber1.6 g

Sukkerarter totalt1.34 g

Vann95.43 g

Persilleper 100g

Energi36 kcal

Protein3 g

Total fett0.4 g

Karbohydrat6 g

Kostfiber3.3 g

Sukkerarter totalt0.9 g

Hvitløkper 100g

Energi100 kcal

Protein2 g

Total fett1 g

Karbohydrat20 g

Kostfiber5 g

Sukkerarter totalt3 g

Kuminper 100g

Energi375 kcal

Protein18 g

Total fett22 g

Karbohydrat44 g

Kostfiber11 g

Sukkerarter totalt2.2 g

Chiliper 100g

Energi318 kcal

Protein12 g

Total fett13 g

Karbohydrat55 g

Kostfiber9 g

Saltper 100g

Aske100 g

* Næringsinnholdet er omtrentlig, og beregningen kan påvirkes av ingredienstype samt dyrkings-, lagrings- og tilberedningsmetode.

Diettegenskaper og tagger