Main CourseDinner

Poisson Braisé

Name: Poisson Braisé
Prep time: 30 min
Cook time: 45 min
Total time: 1 h 15 min
Yield: 4 racions
Cuisine: senegalese, african
Ingredients: 600 g firm white fish fillet cut into 4 pieces; 1 u lemon juiced; 4 gra garlic minced; 1 cs ginger grated; 0,5 u scotch bonnet pepper finely chopped (opcional); 0,5 ct black pepper; 1 ct salt; 3 cs vegetable oil; 1 u yellow onion chopped; 1 u bell pepper sliced; 2 u carrot peeled and sliced; 2 u potato peeled and quartered; 2 cs tomato paste; 400 g canned crushed tomato; 2 tassa water; 1 u bay leaf; 2 cs parsley fresh, chopped for garnish (opcional)

This Senegalese braised fish dish features tender fish cooked in a vibrant tomato and vegetable sauce. It's a flavorful and comforting meal that is traditionally served with rice or couscous.

Una recepta original de Forkin

Temps total: 1 h 15 min
Racions: 4
Dificultat: Mitjana
Per ració: 356 kcal

Sense gluten

Informació sobre al·lèrgens: pot contenir peix. Si teniu al·lèrgies, comproveu sempre els envasos dels ingredients.

Preparació prèvia

Llista d’ingredients

600 gfirm white fish fillet, cut into 4 pieces
1 ulemon, juiced
4 gragarlic, minced
1 csginger, grated
0,5 uscotch bonnet pepper, finely chopped(opcional)
0,5 ctblack pepper
1 ctsalt
3 csvegetable oil
1 uyellow onion, chopped
1 ubell pepper, sliced
2 ucarrot, peeled and sliced
2 upotato, peeled and quartered
2 cstomato paste
400 gcanned crushed tomato
2 tassawater
1 ubay leaf

garnish

2 csparsley, fresh, chopped for garnish(opcional)

Estris

large pot · dutch oven · cutting board · knife · small bowl

Elaboració

Pas a pas

1
Pat the fish fillets dry with paper towels.
Uns 1 min
2
In a small bowl, combine the lemon juice, minced garlic, grated ginger, chopped scotch bonnet pepper (if using), black pepper, and salt.
Uns 3 min
Nota de cuina: Wear gloves when handling scotch bonnet peppers to avoid skin irritation.
3
Rub the spice mixture all over the fish fillets and let them marinate for at least 15 minutes at room temperature, or up to 30 minutes in the refrigerator.
Uns 15 min
4
Heat the vegetable oil in a large pot or Dutch oven over medium-high heat.
Uns 2 min
5
Carefully sear the marinated fish fillets for 2-3 minutes per side until lightly golden. Remove the fish from the pot and set aside.
Uns 6 min
Nota de cuina: Do not cook the fish all the way through at this stage.
6
Add the chopped yellow onion to the same pot and sauté until softened, about 5 minutes.
Uns 5 min
7
Stir in the sliced bell pepper, sliced carrots, and quartered potatoes. Cook for another 5 minutes, stirring occasionally.
Uns 5 min
8
Add the tomato paste and cook for 2 minutes, stirring constantly, to deepen its flavor.
Uns 2 min
9
Pour in the canned crushed tomatoes and water. Add the bay leaf.
Uns 1 min
10
Bring the sauce to a simmer, then reduce the heat to low, cover, and cook for 15 minutes, or until the vegetables are slightly tender.
Uns 15 min
11
Gently place the seared fish fillets back into the pot, nestling them into the sauce and vegetables.
Uns 1 min
12
Cover and continue to simmer for another 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.
Uns 15 min
Nota de cuina: Be careful not to overcook the fish, as it can become dry.
13
Taste and adjust seasoning if necessary.
Uns 1 min
14
Serve hot, garnished with fresh chopped parsley if desired. This dish pairs well with plain white rice or couscous.

Per ració

Nutrició

74%Puntuació

Calories: 355,9kcal
Proteïnes: 31,3g
Hidrats de carboni: 31,9g
Greixos: 12,5g
Fibra: 6,1g
Sucre: 10,4g

Estimació basada en les quantitats dels ingredients. Els valors poden variar segons les marques i les substitucions.

Conservació

Com conservar-ho

Store leftover Poisson Braisé in an airtight container in the refrigerator.

Com reescalfar-ho

Gently reheat on the stovetop over low heat until warmed through, adding a splash of water if needed to maintain consistency.