Fish Fillet Marinade with Sauce

Amina Al-AhmadKok

Ingredienser

• Fiskefilet
  3 kilograms
• Medium onion, finely chopped
  1 piece
• Garlic cloves, crushed
  5 cloves
• Medium carrot, diced
  1 piece
• Tomato, finely chopped
  1 piece
• Fresh coriander, finely chopped
  0.5 cup
• Green lemon, finely chopped with a little peel
  0.5 piece
• Green chili, finely chopped
  1 piece
• Walnuts, chopped
  0.5 cup
• Karry
  1 tablespoon
• Olivenolie
  2 tablespoons
• Stødt spidskommen
  1.5 teaspoons
• Stødt kardemomme
  1 teaspoon
• Sort peber
  1 teaspoon
• Salt to taste
  0
• Medium onion, coarsely chopped
  1 piece
• Garlic clove, coarsely chopped
  5 cloves
• Medium carrot, diced
  1 piece
• Majs
  0.5 cup
• Fresh coriander, chopped
  0.5 cup
• Grøn chili
  1 piece
• Tomatjuice
  4 cups
• Stødt kanel
  0.5 teaspoon
• Sort peber
  0.5 teaspoon
• Vegetabilsk olie
  2 tablespoons

Trin

1. 1

   To prepare the fish fillet marinade, mix the ingredients well in a bowl and coat the fillet pieces thoroughly on both sides. Place the fillet pieces in a bowl in the refrigerator for at least one hour.

   Nødvendigt udstyr:

   Blandeskål

   30 min
2. 2

   Meanwhile, place the sauce ingredients except for the tomato juice in a pot over heat and sauté in vegetable oil for 3 minutes until slightly wilted, then transfer to a blender and add the tomato juice, blending until a somewhat thick sauce is achieved.

   Nødvendigt udstyr:

   Kedel

   Blender

   3 min
3. 3

   Return the sauce to the pot over heat and let it simmer on medium heat for 5 to 7 minutes, then remove and set aside.

   Nødvendigt udstyr:

   Kedel

   7 min
4. 4

   Remove the fillet pieces from the refrigerator and place them in a baking tray with a little vegetable oil. Place the tray in the oven at 180 degrees Celsius for 15 to 20 minutes until the fish is cooked and its color changes.

   Nødvendigt udstyr:

   🍳

   Baking Tray

   Ovn

   20 min
5. 5

   Serve the grilled fish fillet hot with white rice and fried onion slices, alongside the prepared sauce.

Ernæringsfakta

Ingrediensers næringsindhold (pr. 100g)

Fiskefiletpr. 100g

Energi206 kcal

Protein22 g

Total fedt12 g

Mættede fedtsyrer3 g

Enkeltumættede fedtsyrer5 g

Flerumættede fedtsyrer2 g

Kolesterol60 mg

Omega-3 fedtsyrer1 g

Omega-6 fedtsyrer0.5 g

Vitamin A50 µg

Vitamin B1 (Thiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantothensyre)0.5 mg

Vitamin B60.5 mg

Karrypr. 100g

Energi325 kcal

Protein12 g

Total fedt9 g

Kulhydrat65 g

Kostfibre25 g

Sukkerarter i alt3 g

Olivenoliepr. 100g

Energi884 kcal

Total fedt100 g

Stødt spidskommenpr. 100g

Energi375 kcal

Protein18 g

Total fedt22 g

Kulhydrat44 g

Kostfibre11 g

Sukkerarter i alt2 g

Stødt kardemommepr. 100g

Energi311 kcal

Protein10.8 g

Total fedt6.7 g

Kulhydrat68.5 g

Kostfibre28 g

Sukkerarter i alt0.6 g

Sort peberpr. 100g

Energi250 kcal

Protein10 g

Total fedt4 g

Kulhydrat64 g

Kostfibre25 g

Majspr. 100g

Energi86 kcal

Protein3.2 g

Total fedt1.2 g

Kulhydrat19 g

Kostfibre2.7 g

Sukkerarter i alt6.3 g

Grøn chilipr. 100g

Energi20 kcal

Protein1 g

Total fedt0.2 g

Kulhydrat4.7 g

Sukkerarter i alt2 g

Kostfibre1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Tomatjuicepr. 100g

Energi30 kcal

Protein1 g

Total fedt0.1 g

Kulhydrat7 g

Sukkerarter i alt4 g

Kostfibre0.5 g

Vand91 g

Stødt kanelpr. 100g

Energi247 kcal

Protein4 g

Total fedt1.2 g

Kulhydrat81 g

Kostfibre53 g

Sukkerarter i alt2.2 g

Sort peberpr. 100g

Energi250 kcal

Protein10 g

Total fedt4 g

Kulhydrat64 g

Kostfibre25 g

Vegetabilsk oliepr. 100g

Energi884 kcal

Total fedt100 g

* Næringsindholdet er omtrentligt, og beregningen kan påvirkes af ingredienstype samt dyrknings-, opbevarings- og tilberedningsmetode.

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