Your Recipe

Fish Tagine

Ingrédient Quantité Calories
Oignons 150g 60kcal
Tomates 400g 72kcal
Curcuma moulu 1g 3kcal
Ail 6g 9kcal
Huile d'olive 30g 265kcal
Cabillaud atlantique, cru 450g 369kcal
Cumin, moulu 2g 8kcal
Coriandre moulue 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.

Valeurs nutritives
Taille des portions 260 g | ml
Quantité par portion 198
828
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.7g 11%
Gras saturés 1.2g 6%
Sodium 69mg 3%
Total des glucides 8.6g 3%
Fibres alimentaires 2.2g 8%
Sucre 4.3g
Protéine 22g 43%
Vitamine D 1mcg 5%
Calcium 48mg 4%
Fer 1.4mg 8%
Potassium 783mg 17%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 55.82 mcg 6%
Thiamine [B1] 0.147 mg 12%
Riboflavine [B2] 0.107 mg 8%
Niacine [B3] 3.006 mg 19%
Acide pantothénique [B5] 0.318 mg 6%
Vitamine B6 0.422 mg 25%
Cobalamine [B12] 1.024 mcg 0%
Floate [B9] 30.145 mcg 0%
Vitamine C 18.213 mg 20%
Vitamine D 1.013 mcg 5%
Vitamine E 2.376 mg 16%
Vitamine K 12.764 mcg 11%
Bétaïne 0.069 mg 0%
Choline 82.955 mg 15%
Carbohydrates
nutriment Quantité DV
Total des glucides 8.6 g 3%
Sugars 4.3 g 9%
Fibres alimentaires 2.2 g 8%
Carbohydrate 8.1 g 0%
Glucides nets 4.3g
acides aminés
nutriment Quantité DV
Alanine 1.249 g 0%
Arginine 1.27 g 0%
Acide aspartique 2.232 g 0%
Cystéine 0.227 g 0%
Acide glutamique 3.533 g 0%
Glycine 0.994 g 0%
Histidine 0.611 g 0%
Isoleucine 0.951 g 0%
Leucine 1.669 g 0%
Lysine 1.886 g 0%
Méthionine 0.601 g 0%
Phénylalanine 0.822 g 0%
Proline 0.731 g 0%
Sérine 0.854 g 0%
Thréonine 0.917 g 0%
Tryptophane 0.237 g 0%
Tyrosine 0.697 g 0%
Valine 1.064 g 0%
Minéraux
nutriment Quantité DV
Calcium 48.04 mg 4%
Cuivre 0.13 mg 14%
Fluorure 2.71 mcg 0%
Fer 1.39 mg 8%
Magnésium 55.13 mg 13%
Manganèse 0.28 mg 12%
Phosphore 270.83 mg 22%
Potassium 783.09 mg 17%
Sélénium 37.81 mcg 69%
Sodium 68.74 mg 3%
Zinc 0.82 mg 7%
autres
nutriment Quantité DV
Eau 220.262 g 0%
Cendres 2.545 g 0%