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Ricetta Moroccan fish ....yum!

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Potato, Vegies & Fish for a complete balanced Gluten Free Meal

Tempo Preparazione:
Tempo di cottura:
Porzioni: 4
Marcatori (Tags):

Ingredienti

Cost per serving $2.68 vedi dettagli
  • 1 lb white fish (halibut or tilapia good)
  • 2 potatoes
  • 1 green or red pepper
  • 1 yellow pepper
  • 1 onion
  • 1 zucchini
  • 2 roma tomatoes
  • 1 bunch cilantro
  • mix 1 tsp s, 1 tsp pepp, 1 tsp paprika, 1/2 tsp turmeric, 1/2 tsp cumin, 1 clove garlic, 2 tbsp olive oil 1/2 cup water and pour over.

Istruzioni

  1. Slice all veggies 1/4" thick.
  2. In large saucepan layer 2 layers potato slices, then 1 lb fish fillets of then, all veggies and then cilantro on top.
  3. Pour sauce over. Simmer over Medium heat covered for 30 min. every 10 min tilt pan sideways and scoop liquid to baste all over.
  4. May need more salt at end :) Can substitute Curry instead of Cumin and Turmeric.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 317g
Recipe makes 4 servings
Calories 241  
Calories from Fat 62 26%
Total Fat 6.93g 9%
Saturated Fat 1.11g 4%
Trans Fat 0.0g  
Cholesterol 68mg 23%
Sodium 71mg 3%
Potassium 966mg 28%
Total Carbs 20.08g 5%
Dietary Fiber 3.5g 12%
Sugars 3.81g 3%
Protein 24.56g 39%
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Recensioni

  • Mihir Shah
    This is one of the nicest fish dishes I've ever had. Unbelievable. I put all the ingredients together as instructed, but marinated them in the pot in the fridge for about 2 hours. They cooked in a cast iron pot. Did I say unbelievable. This is going into my first string of recipes. Thanks so much for sharing.
    Ho cucinato/assaggiato questa ricetta!
    Questa è una variazione

    Commenti

    • Mary Mortensen
      16 Agosto 2009
      I am in a health and wellness program and I came across this recipe as people has gardens and they want me to take zucuccuni and tomotoes and squash being that I have to eat Fish this was a easy and excellent recipe. I like to take it for lunch so I wrapped it up in a whole wheat or green torrilla, drain the sauce a bit to keep it from dripping. thank you for this recipe.
      • Sonia
        20 Marzo 2009
        Extremely tasty...delicious actually. Very easy to put together. Really nice served with crispy french bread and a light white wine.
        • John Spottiswood
          10 Giugno 2008
          Wow...that sounds yummy, Debbie! And easy too! Will try it soon and let you know how it is.

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