Fish Fillet Marinade with Sauce

Amina Al-AhmadCuoco

Ingredienti

• Filetto di pesce
  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
• Curry
  1 tablespoon
• Olio d'oliva
  2 tablespoons
• Cumino macinato
  1.5 teaspoons
• Cardamomo macinato
  1 teaspoon
• Pepe nero
  1 teaspoon
• Salt to taste
  0
• Medium onion, coarsely chopped
  1 piece
• Garlic clove, coarsely chopped
  5 cloves
• Medium carrot, diced
  1 piece
• Mais
  0.5 cup
• Fresh coriander, chopped
  0.5 cup
• Peperoncino verde
  1 piece
• Succo di pomodoro
  4 cups
• Cannella in polvere
  0.5 teaspoon
• Pepe nero
  0.5 teaspoon
• Olio vegetale
  2 tablespoons

Passi

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.

   Utensili necessari:

   Ciotola per mescolare

   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.

   Utensili necessari:

   Pentola

   Frullatore

   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.

   Utensili necessari:

   Pentola

   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.

   Utensili necessari:

   🍳

   Baking Tray

   Forno

   20 min
5. 5

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

Fatti nutrizionali

Valori nutrizionali degli ingredienti (per 100g)

Filetto di pesceper 100g

Energia206 kcal

Proteine22 g

Grassi totali12 g

Grassi saturi3 g

Grassi monoinsaturi5 g

Grassi polinsaturi2 g

Colesterolo60 mg

Acidi grassi Omega-31 g

Acidi grassi Omega-60.5 g

Vitamina A50 µg

Vitamina B1 (Tiamina)0.1 mg

Vitamina B2 (Riboflavina)0.2 mg

Vitamina B3 (Niacina)5 mg

Vitamina B5 (Acido pantotenico)0.5 mg

Vitamina B60.5 mg

Curryper 100g

Energia325 kcal

Proteine12 g

Grassi totali9 g

Carbohydrate65 g

Fibre alimentari25 g

Zuccheri totali3 g

Olio d'olivaper 100g

Energia884 kcal

Grassi totali100 g

Cumino macinatoper 100g

Energia375 kcal

Proteine18 g

Grassi totali22 g

Carbohydrate44 g

Fibre alimentari11 g

Zuccheri totali2 g

Cardamomo macinatoper 100g

Energia311 kcal

Proteine10.8 g

Grassi totali6.7 g

Carbohydrate68.5 g

Fibre alimentari28 g

Zuccheri totali0.6 g

Pepe neroper 100g

Energia250 kcal

Proteine10 g

Grassi totali4 g

Carbohydrate64 g

Fibre alimentari25 g

Maisper 100g

Energia86 kcal

Proteine3.2 g

Grassi totali1.2 g

Carbohydrate19 g

Fibre alimentari2.7 g

Zuccheri totali6.3 g

Peperoncino verdeper 100g

Energia20 kcal

Proteine1 g

Grassi totali0.2 g

Carbohydrate4.7 g

Zuccheri totali2 g

Fibre alimentari1.5 g

Vitamina C143.7 mg

Capsaicin250 mg

Succo di pomodoroper 100g

Energia30 kcal

Proteine1 g

Grassi totali0.1 g

Carbohydrate7 g

Zuccheri totali4 g

Fibre alimentari0.5 g

Acqua91 g

Cannella in polvereper 100g

Energia247 kcal

Proteine4 g

Grassi totali1.2 g

Carbohydrate81 g

Fibre alimentari53 g

Zuccheri totali2.2 g

Pepe neroper 100g

Energia250 kcal

Proteine10 g

Grassi totali4 g

Carbohydrate64 g

Fibre alimentari25 g

Olio vegetaleper 100g

Energia884 kcal

Grassi totali100 g

* Le informazioni nutrizionali sono approssimative e il loro calcolo può essere influenzato dal tipo di ingrediente e dai metodi di coltivazione, conservazione e cottura.

Caratteristiche dietetiche e tag