Početna / world / Европа / Švedska / Moqueca Baiana od bele ribe, kokosa, paradajza i korijandera

Moqueca Baiana od bele ribe, kokosa, paradajza i korijandera

Moqueca Baiana od bele ribe, kokosa, paradajza i korijandera
Zabeležio/la @hokkaido | 0 korisnika je označilo da im se sviđa ova namirnica | 0 korisnika je sačuvalo ovu namirnicu

Nutritivne vrednosti

Po porciji od 420 g

% dnevne vrednosti na osnovu ishrane od 2000 kcal

Kalorije 520 kcal
26% DV
Ukupne masti 35.0g
54% DV
Mononezasićene masti8.5g
Polinezasićene masti2.5g
Zasićene masti22.0g
Ukupni ugljeni hidrati 16.0g
5% DV
Vlakna4.0g
Skrob5.0g
Šećeri7.0g
Proteini 34.0g
68% DV
Životinjski proteini31.0g
Biljni proteini3.0g

O proizvodu

Procenjena porcija brazilskog ribljeg gulaša od bele ribe u sosu od kokosovog mleka sa paradajzom, paprikom, crnim lukom, začinskim biljem i uljem. Sadrži dosta proteina i masti, uz relativno malo ugljenih hidrata.

Sastojci

Vitamini i minerali

Vitamini

NutrijentKoličinaDV%Poluvreme
Biotin (B7)5.0mcg17%
Holin118.0mg21%
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%Poluvreme
Kalcijum68.0mg7%
Bakar320.0mcg36%
Gvožđe3.1mg17%
Magnezijum74.0mg18%
Fosfor360.0mg51%
Kalijum890.0mg19%
Selen48.0mcg87%
Natrijum620.0mg27%
Cink1.4mg13%

Baijanska moqueca od bele ribe, kokosa, paradajza i korijandera

Uvod


Moqueca je paprikaš tihe snage: sveža od limete, zaokružena kokosovim mlekom i podignuta čistom slatkoćom bele ribe. Njen uspeh zavisi od uzdržanosti tokom krčkanja, kako bi riba ostala meka, a čorba živahna umesto teška. Kada se pravilno pripremi, stiže kao potpuno jelo, mirisno, uravnoteženo i nepogrešivo brazilsko.

Osnovne informacije o receptu


  • Kategorija jela: Riblji paprikaš

  • Kuhinja ili poreklo: Brazilska

  • Vrsta obroka: Glavno jelo

  • Prinos: 2 porcije

  • Veličina porcije: 210 g

  • Vreme pripreme: 20 minuta

  • Vreme kuvanja: 18 minuta

  • Ukupno vreme: 38 minuta

  • Težina: Srednje zahtevno


  • Oprema


  • Tiganj za sotiranje od 24 cm sa poklopcem

  • Daska za sečenje

  • Kuvarski nož

  • Posuda za mešanje

  • Fina rende ili microplane

  • Špatula za ribu ili ravna kašika


  • Sastojci



    Riba i marinada


  • File bele ribe, bez kože, isečen na komade od 4 cm — 240 g

  • Sok od limete — 20 g

  • So — 4 g


  • Osnova paprikaša


  • Maslinovo ulje — 20 g

  • Crni luk, tanko narezan — 80 g

  • Beli luk, tanko narezan — 12 g

  • Paprika, tanko narezana — 80 g

  • Paradajz, iseckan na kockice — 100 g

  • Kokosovo mleko — 180 g

  • So — 2 g


  • Završnica


  • Korijander, listovi i nežne stabljike, iseckan — 12 g


  • Postupak


  • 1. Pomešajte belu ribu, sok od limete i so u posudi. Pažljivo promešajte da se obloži i ostavite da odstoji 10 minuta. Riba treba blago da se učvrsti po ivicama, a da pritom ostane sjajna i cela.


  • 2. Stavite tiganj za sotiranje od 24 cm na srednju temperaturu i dodajte maslinovo ulje. Dodajte crni i beli luk i kuvajte 4 minuta, uz stalno mešanje, dok crni luk ne postane staklast, a beli luk zamiriše, ali ne dobije boju.


  • 3. Dodajte papriku i paradajz. Kuvajte 5 minuta, povremeno mešajući, dok paradajz ne počne da se raspada i povrće ne formira lagano sočnu osnovu.


  • 4. Sipajte kokosovo mleko i dodajte preostalu so. Dovedite do blagog krčkanja na srednje niskoj temperaturi i kuvajte 3 minuta. Tečnost treba da deluje sjedinjeno i blago zgusnuto, nikako da jako ključa.


  • 5. Rasporedite ribu i sokove od limete iz marinade u jednom sloju u tiganju. Poklopite i kuvajte 4 do 5 minuta, u zavisnosti od debljine, dok riba ne postane neprozirna i lako se lista u sredini, ali i dalje zadrži vlažnu, svilenkastu teksturu.


  • 6. Sklonite sa vatre i umešajte korijander. Ostavite paprikaš da odstoji 1 minut kako bi začinsko bilje namirisalo čorbu bez gubitka svežine.


  • Serviranje i iznošenje


    Kutlačom sipajte paprikaš u zagrejane plitke činije, ravnomerno raspoređujući ribu i čorbu. Završni tanjir treba da pokaže ribu ušuškanu u živom sosu koralne boje, sa korijanderom raspoređenim po površini, a ne skrivenim ispod nje. Poslužite odmah, dok je čorba vruća, a riba ostaje nežna.

    Profesionalne napomene


  • Održavajte blago krčkanje; prejaka temperatura će stegnuti ribu i otupeće kokosovo mleko.

  • Isecite ribu na ujednačene komade kako bi se ravnomerno kuvala.

  • Paprikaš na kraju treba da bude tečan, ali povezan, sa dovoljno tela da lagano obloži ribu bez osećaja težine.
  • KetoSa malo ugljenih hidrataPaleoMediteranskaBez glutenaBez mlečnih proizvodaWhole30Uravnotežena
    Preuzmite na App Store

    Feel Better.

    OKKAI engine computes your next meal.

    OKKAI dashboard
    Food detail
    OKKAI engine

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.