Fish Tagine

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Fish Tagine
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
578
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie578 cal.(28 %)
Protein29 g(30 %)
Fat28 g(24 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage5.6 g(19 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.6 μg(3 %)
Vitamin E7.3 mg(61 %)
Vitamin K12.5 μg(21 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin10.2 mg(85 %)
Vitamin B₆0.6 mg(43 %)
Folate59 μg(20 %)
Pantothenic acid1 mg(17 %)
Biotin8 μg(18 %)
Vitamin B₁₂2.6 μg(87 %)
Vitamin C37 mg(39 %)
Potassium1,145 mg(29 %)
Calcium132 mg(13 %)
Magnesium102 mg(34 %)
Iron3 mg(20 %)
Iodine66 μg(33 %)
Zinc1.8 mg(23 %)
Saturated fatty acids11.9 g
Uric acid78 mg
Cholesterol98 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
3 Tbsps vegetable oil
200 grams Couscous
175 centiliters water
350 grams fish fillets
1 Zucchini
1 small onion
1 garlic clove
250 grams small potatoes
250 grams Tomatoes
250 milliliters Broth
200 grams Whipped cream
150 grams Yogurt (0.1% fat)
1 Tbsp Curry
salt
peppers
How healthy are the main ingredients?
potatoTomatoWhipped creamZucchinioniongarlic clove

Preparation steps

1.

Rinse zucchini, halve lengthwise and cut into slices. Core tomatoes, blanch, rinse in cold water and peel. Cut flesh into 2-3 cm (approximately 3/4 - 1 inch) wide strips. Peel potatoes and cut into thin slices. Peel onion and garlic and chop finely. Fry fish in 2/3 oil on both sides, then remove from pan. Saute garlic and onions in pan, add vegetables and fry. Pour in broth and let simmer for about 20 minutes.

2.

Boil salted water, stir in couscous with 1/3 of oil and let swell about 5 minutes until all liquid is absorbed. Place mixture on stove, stir several times with fork and pour into fireproof Tagine.

Mix cream, yogurt, curry and some salt and pour over vegetables. Add fish but do not allow it to boil. Season to taste. Add vegetables and fish to couscous, close Tagine and bake at 200°C (approximately 400°F) for about 25 min.