Main CourseDinner

Poisson Braisé

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

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.

Forkin tarafından hazırlanan özgün tarif

Toplam süre: 1 sa. 15 dk.
Porsiyon: 4
Zorluk: Orta
Porsiyon başına: 356 kcal

Glütensiz

Alerjen bilgisi: balık içerebilir. Alerjiniz varsa malzeme ambalajlarını mutlaka kontrol edin.

Ön hazırlık

Malzemeler

600 gfirm white fish fillet, cut into 4 pieces
1 adetlemon, juiced
4 dişgarlic, minced
1 yemek kaşığıginger, grated
0,5 adetscotch bonnet pepper, finely chopped(isteğe bağlı)
0,5 çay kaşığıblack pepper
1 çay kaşığısalt
3 yemek kaşığıvegetable oil
1 adetyellow onion, chopped
1 adetbell pepper, sliced
2 adetcarrot, peeled and sliced
2 adetpotato, peeled and quartered
2 yemek kaşığıtomato paste
400 gcanned crushed tomato
2 su bardağıwater
1 adetbay leaf

garnish

2 yemek kaşığıparsley, fresh, chopped for garnish(isteğe bağlı)

Ekipman

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

Hazırlanışı

Adım adım

1
Pat the fish fillets dry with paper towels.
Yaklaşık 1 dk.
2
In a small bowl, combine the lemon juice, minced garlic, grated ginger, chopped scotch bonnet pepper (if using), black pepper, and salt.
Yaklaşık 3 dk.
Aşçının notu: 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.
Yaklaşık 15 dk.
4
Heat the vegetable oil in a large pot or Dutch oven over medium-high heat.
Yaklaşık 2 dk.
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.
Yaklaşık 6 dk.
Aşçının notu: 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.
Yaklaşık 5 dk.
7
Stir in the sliced bell pepper, sliced carrots, and quartered potatoes. Cook for another 5 minutes, stirring occasionally.
Yaklaşık 5 dk.
8
Add the tomato paste and cook for 2 minutes, stirring constantly, to deepen its flavor.
Yaklaşık 2 dk.
9
Pour in the canned crushed tomatoes and water. Add the bay leaf.
Yaklaşık 1 dk.
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.
Yaklaşık 15 dk.
11
Gently place the seared fish fillets back into the pot, nestling them into the sauce and vegetables.
Yaklaşık 1 dk.
12
Cover and continue to simmer for another 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.
Yaklaşık 15 dk.
Aşçının notu: Be careful not to overcook the fish, as it can become dry.
13
Taste and adjust seasoning if necessary.
Yaklaşık 1 dk.
14
Serve hot, garnished with fresh chopped parsley if desired. This dish pairs well with plain white rice or couscous.

Porsiyon başına

Besin değerleri

74%Puan

Kalori: 355,9kcal
Protein: 31,3g
Karbonhidrat: 31,9g
Yağ: 12,5g
Lif: 6,1g
Şeker: 10,4g

Tarifteki malzeme miktarlarından tahmin edilmiştir. Değerler markalara ve değişikliklere göre farklılık gösterebilir.

Tazeliğini koruyun

Saklama

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

Yeniden ısıtma

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