Your Recipe

Fish Tagine

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Tomaten 400g 72kcal
Kurkuma gemahlen 1g 3kcal
Knoblauch 6g 9kcal
Olivenöl 30g 265kcal
Kabeljau atlantisch, roh 450g 369kcal
Kreuzkümmel, gemahlen 2g 8kcal
Koriander gemahlen 2g 6kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 1 lb white fish fillets (cod, haddock, or halibut)
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 can diced tomatoes
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground turmeric
• Salt and pepper to taste
• Fresh cilantro, chopped
• Olive oil
Instructions:
1. Heat olive oil in a large skillet or tagine over medium heat.
2. Sauté the onion until softened, then add minced garlic and cook for another minute.
3. Stir in ground cumin, coriander, turmeric, salt, and pepper.
4. Add diced tomatoes and simmer for 10 minutes until slightly thickened.
5. Gently place fish fillets into the tomato mixture, spooning some sauce over them.
6. Cover and cook for 10-15 minutes until fish flakes easily with a fork.
7. Sprinkle with fresh cilantro before serving.

Nährwertangaben 
Portionsgröße  260 g | ml
Menge pro Portion  198
828
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.7g 11%
Gesättigte Fettsäuren  1.2g 6%
Natrium 69mg 3%
Gesamte Kohlenhydrate  8.6g 3%
Ballaststoffe  2.2g 8%
Zucker  4.3g
Protein  22g 43%
Vitamin D 1mcg 5%
Kalzium 48mg 4%
Eisen  1.4mg 8%
Kalium 783mg 17%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 55.82 mcg 6%
Thiamin [B1] 0.147 mg 12%
Riboflavin [B2] 0.107 mg 8%
Niacin [B3] 3.006 mg 19%
Pantothensäure [B5] 0.318 mg 6%
Vitamin B6 0.422 mg 25%
Cobalamin [B12] 1.024 mcg 0%
Folat [B9] 30.145 mcg 0%
Vitamin C 18.213 mg 20%
Vitamin D 1.013 mcg 5%
Vitamin E 2.376 mg 16%
Vitamin K 12.764 mcg 11%
Betain 0.069 mg 0%
Cholin 82.955 mg 15%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  8.6 g 3%
Sugars 4.3 g 9%
Ballaststoffe  2.2 g 8%
Carbohydrate 8.1 g 0%
Netto-Kohlenhydrate 4.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.249 g 0%
Arginin 1.27 g 0%
Asparaginsäure 2.232 g 0%
Cystein 0.227 g 0%
Glutaminsäure 3.533 g 0%
Glycin 0.994 g 0%
Histidin 0.611 g 0%
Isoleucin 0.951 g 0%
Leucin 1.669 g 0%
Lysin 1.886 g 0%
Methionin 0.601 g 0%
Phenylalanin 0.822 g 0%
Prolin 0.731 g 0%
Serin 0.854 g 0%
Threonin 0.917 g 0%
Tryptophan 0.237 g 0%
Tyrosin 0.697 g 0%
Valin 1.064 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 48.04 mg 4%
Kupfer 0.13 mg 14%
Fluorid 2.71 mcg 0%
Eisen  1.39 mg 8%
Magnesium 55.13 mg 13%
Mangan 0.28 mg 12%
Phosphor 270.83 mg 22%
Kalium 783.09 mg 17%
Selen 37.81 mcg 69%
Natrium 68.74 mg 3%
Zink 0.82 mg 7%
andere
Nährstoff Menge  DV
Wasser 220.262 g 0%
Asche 2.545 g 0%