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Moqueca Baiana od bijele ribe, kokosa, rajčice i korijandra

Moqueca Baiana od bijele ribe, kokosa, rajčice i korijandra
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Nutritivne vrijednosti

Po porciji od 420 g

% dnevne vrijednosti na temelju prehrane od 2000 kcal

Kalorije 520 kcal
26% DV
Ukupne masti 35.0g
54% DV
Mononezasićene masti8.5g
Polinezasićene masti2.5g
Zasićene masti22.0g
Ukupni ugljikohidrati 16.0g
5% DV
Vlakna4.0g
Škrob5.0g
Šećeri7.0g
Proteini 34.0g
68% DV
Životinjski proteini31.0g
Biljni proteini3.0g

O proizvodu

Procijenjena porcija brazilskog ribljeg gulaša od bijele ribe u umaku od kokosovog mlijeka s rajčicom, paprikom, lukom, začinskim biljem i uljem. Sadrži više proteina i masti te relativno malo ugljikohidrata.

Sastojci

Vitamini i minerali

Vitamini

NutrijentKoličinaDV%Poluživot
Biotin (B7)5.0mcg17%
Kolin118.0mg21%
Folat (B9)42.0mcg11%
Niacin (B3)7.8mg49%
Pantotenska kiselina (B5)1.1mg22%
Riboflavin (B2)0.2mg17%
Tiamin (B1)0.2mg15%
Vitamin A85.0mcg9%
Vitamin B122.4mcg100%
Vitamin B60.8mg44%
Vitamin C32.0mg36%
Vitamin D6.0mcg30%
Vitamin E2.6mg17%
Vitamin K18.0mcg15%

Minerali

NutrijentKoličinaDV%Poluživot
Kalcij68.0mg7%
Bakar320.0mcg36%
Željezo3.1mg17%
Magnezij74.0mg18%
Fosfor360.0mg51%
Kalij890.0mg19%
Selen48.0mcg87%
Natrij620.0mg27%
Cink1.4mg13%

Moqueca Baiana od bijele ribe, kokosa, rajčice i cilantra

Uvod


Moqueca je varivo tihe snage: svježe od limete, zaokruženo kokosovim mlijekom i podignuto čistom slatkoćom bijele ribe. Njezin uspjeh ovisi o suzdržanosti tijekom laganog kuhanja, kako bi riba ostala nježna, a juha zadržala živost umjesto da postane teška. Kada se pravilno pripremi, dolazi na stol kao cjelovito jelo, mirisno, uravnoteženo i nedvojbeno brazilsko.

Osnove recepta


  • Kategorija jela: Riblje varivo

  • Kuhinja ili podrijetlo: Brazilska

  • Vrsta jela: Glavno jelo

  • Prinos: 2 porcije

  • Veličina porcije: 210 g

  • Vrijeme pripreme: 20 minuta

  • Vrijeme kuhanja: 18 minuta

  • Ukupno vrijeme: 38 minuta

  • Težina: Srednje zahtjevno


  • Oprema


  • tava za pirjanje od 24 cm s poklopcem

  • daska za rezanje

  • kuharski nož

  • zdjela za miješanje

  • fina ribež ili microplane

  • lopatica za ribu ili ravna žlica


  • Sastojci



    Riba i marinada


  • File bijele ribe, bez kože, narezan na komade od 4 cm — 240 g

  • Sok limete — 20 g

  • Sol — 4 g


  • Baza variva


  • Maslinovo ulje — 20 g

  • Luk, tanko narezan — 80 g

  • Češnjak, tanko narezan — 12 g

  • Babura paprika, tanko narezana — 80 g

  • Rajčica, narezana na kockice — 100 g

  • Kokosovo mlijeko — 180 g

  • Sol — 2 g


  • Završetak


  • Cilantro, listovi i nježne stabljike, nasjeckan — 12 g


  • Postupak


  • 1. U zdjeli pomiješajte bijelu ribu, sok limete i sol. Lagano promiješajte da se obloži i ostavite 10 minuta. Riba bi se trebala početi lagano stiskati po rubovima, a pritom ostati sjajna i cijela.


  • 2. Stavite tavu za pirjanje od 24 cm na srednju vatru i dodajte maslinovo ulje. Dodajte luk i češnjak te kuhajte 4 minute, stalno miješajući, dok luk ne postane proziran, a češnjak zamiriše, ali ne poprimi boju.


  • 3. Dodajte babura papriku i rajčicu. Kuhajte 5 minuta, povremeno miješajući, dok se rajčica ne počne raspadati i povrće ne stvori lagano umakastu bazu.


  • 4. Ulijte kokosovo mlijeko i dodajte preostalu sol. Zakuhajte do vrlo laganog vrenja na srednje laganoj vatri i kuhajte 3 minute. Tekućina bi trebala izgledati sjedinjeno i lagano zgusnuto, nikada snažno kipjeti.


  • 5. Posložite ribu i sokove od limete iz marinade u jednom sloju u tavi. Poklopite i kuhajte 4 do 5 minuta, ovisno o debljini, dok riba ne postane neprozirna i lako se lista u sredini, ali i dalje zadrži vlažnu, svilenkastu teksturu.


  • 6. Maknite s vatre i umiješajte cilantro. Ostavite varivo da odstoji 1 minutu kako bi začinsko bilje namirisalo juhu, a da pritom ne izgubi svježinu.


  • Serviranje


    Zagrabite varivo u zagrijane plitke zdjele, ravnomjerno raspoređujući ribu i juhu. Završni tanjur trebao bi pokazivati ribu ugniježđenu u živom umaku koraljne boje, s cilantrom raspoređenim po površini, a ne skrivenim ispod nje. Poslužite odmah, dok je juha vruća, a riba ostaje nježna.

    Profesionalne napomene


  • Održavajte vrlo lagano vrenje; prejaka toplina stisnut će ribu i prigušiti kokosovo mlijeko.

  • Narežite ribu na jednake komade kako bi se svugdje kuhala istom brzinom.

  • Varivo na kraju treba biti tekuće, ali povezano, s dovoljno tijela da lagano obloži ribu, a da ne postane teško.
  • KetoS niskim udjelom ugljikohidrataPaleoMediteranskaBez glutenaBez mliječnih proizvodaWhole30Uravnotežena
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