Poisson Braisé
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.
Oryginalny przepis autorstwa Forkin
- Łączny czas
- 1 godz. 15 min
- Porcje
- 4
- Trudność
- Średni
- Na porcję
- 356 kcal
Informacja o alergenach: może zawierać ryby. W razie alergii zawsze sprawdzaj opakowania składników.
Przygotowanie stanowiska
Składniki
Składniki
- 600 gfirm white fish fillet, cut into 4 pieces
- 1 szt.lemon, juiced
- 4 ząbekgarlic, minced
- 1 łyżkaginger, grated
- 0,5 szt.scotch bonnet pepper, finely chopped(opcjonalnie)
- 0,5 łyżeczkablack pepper
- 1 łyżeczkasalt
- 3 łyżkavegetable oil
- 1 szt.yellow onion, chopped
- 1 szt.bell pepper, sliced
- 2 szt.carrot, peeled and sliced
- 2 szt.potato, peeled and quartered
- 2 łyżkatomato paste
- 400 gcanned crushed tomato
- 2 szklankawater
- 1 szt.bay leaf
garnish
- 2 łyżkaparsley, fresh, chopped for garnish(opcjonalnie)
Sprzęt
large pot · dutch oven · cutting board · knife · small bowl
Sposób przygotowania
Krok po kroku
- 1
Pat the fish fillets dry with paper towels.
Około 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.
Około 3 min
Wskazówka kucharza: 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.
Około 15 min
- 4
Heat the vegetable oil in a large pot or Dutch oven over medium-high heat.
Około 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.
Około 6 min
Wskazówka kucharza: 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.
Około 5 min
- 7
Stir in the sliced bell pepper, sliced carrots, and quartered potatoes. Cook for another 5 minutes, stirring occasionally.
Około 5 min
- 8
Add the tomato paste and cook for 2 minutes, stirring constantly, to deepen its flavor.
Około 2 min
- 9
Pour in the canned crushed tomatoes and water. Add the bay leaf.
Około 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.
Około 15 min
- 11
Gently place the seared fish fillets back into the pot, nestling them into the sauce and vegetables.
Około 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.
Około 15 min
Wskazówka kucharza: Be careful not to overcook the fish, as it can become dry.
- 13
Taste and adjust seasoning if necessary.
Około 1 min
- 14
Serve hot, garnished with fresh chopped parsley if desired. This dish pairs well with plain white rice or couscous.
Na porcję
Wartości odżywcze
- Kalorie
- 355,9kcal
- Białko
- 31,3g
- Węglowodany
- 31,9g
- Tłuszcz
- 12,5g
- Błonnik
- 6,1g
- Cukry
- 10,4g
Wartości oszacowano na podstawie ilości składników w przepisie. Mogą się różnić zależnie od marki i zamienników.
Przechowuj prawidłowo
Store leftover Poisson Braisé in an airtight container in the refrigerator.
Gently reheat on the stovetop over low heat until warmed through, adding a splash of water if needed to maintain consistency.