Fish Tagine
Nutritional values
(Percentage of daily recommendation)
| Calorie | 578 cal. | (28 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 12.5 μg | (21 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 10.2 mg | (85 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,145 mg | (29 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 66 μg | (33 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 11.9 g | |||
| Uric acid | 78 mg | |||
| Cholesterol | 98 mg | |||
| Complete sugar | 8 g |
Ingredients
- 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
Preparation steps
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.
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.
