Main CourseDinner

Poisson Braisé

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

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.

Alkuperäinen resepti: Forkin

Kokonaisaika: 1 t 15 min
Annoksia: 4
Vaikeustaso: Keskitaso
Annosta kohti: 356 kcal

Gluteeniton

Allergeenitiedot: saattaa sisältää seuraavia: kala. Tarkista aina ainesosien pakkaukset, jos sinulla on allergia.

Esivalmistelut

Ainesosat

600 gfirm white fish fillet, cut into 4 pieces
1 kpllemon, juiced
4 kynsigarlic, minced
1 rklginger, grated
0,5 kplscotch bonnet pepper, finely chopped(valinnainen)
0,5 tlblack pepper
1 tlsalt
3 rklvegetable oil
1 kplyellow onion, chopped
1 kplbell pepper, sliced
2 kplcarrot, peeled and sliced
2 kplpotato, peeled and quartered
2 rkltomato paste
400 gcanned crushed tomato
2 kuppiwater
1 kplbay leaf

garnish

2 rklparsley, fresh, chopped for garnish(valinnainen)

Välineet

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

Valmistusohje

Vaihe vaiheelta

1
Pat the fish fillets dry with paper towels.
Noin 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.
Noin 3 min
Kokin vinkki: 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.
Noin 15 min
4
Heat the vegetable oil in a large pot or Dutch oven over medium-high heat.
Noin 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.
Noin 6 min
Kokin vinkki: 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.
Noin 5 min
7
Stir in the sliced bell pepper, sliced carrots, and quartered potatoes. Cook for another 5 minutes, stirring occasionally.
Noin 5 min
8
Add the tomato paste and cook for 2 minutes, stirring constantly, to deepen its flavor.
Noin 2 min
9
Pour in the canned crushed tomatoes and water. Add the bay leaf.
Noin 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.
Noin 15 min
11
Gently place the seared fish fillets back into the pot, nestling them into the sauce and vegetables.
Noin 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.
Noin 15 min
Kokin vinkki: Be careful not to overcook the fish, as it can become dry.
13
Taste and adjust seasoning if necessary.
Noin 1 min
14
Serve hot, garnished with fresh chopped parsley if desired. This dish pairs well with plain white rice or couscous.

Annosta kohti

Ravintoarvot

74%Pisteet

Kalorit: 355,9kcal
Proteiini: 31,3g
Hiilihydraatit: 31,9g
Rasva: 12,5g
Kuitu: 6,1g
Sokeri: 10,4g

Arvio perustuu reseptin ainesosamääriin. Arvot voivat vaihdella tuotemerkkien ja korvaavien ainesosien mukaan.

Säilytä hyvänä

Säilytys

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

Uudelleenlämmitys

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