Healthy Recipies

Matfi Fish 

Author : Amna Al Sulaiti
Nutritionist
Aspetar



January 02, 2017


Ingredients:

200g Hamour fish fillet, cut into chunks.

100 g  fresh spinach

2 Onion, chopped

2 Garlic cloves

2 fresh tomatoes

1 Tbsp. tomato paste

1 Tbsp. Olive oil

1 Medium lemon, juiced

½ Cup water

30 g fresh coriander

30 g fresh parsley

Chili pepper, black pepper, cumin, as per desire.

Method:

  • Marinate the fish with cumin, lemon, black pepper and backed it in the oven.
  • Heat the oil and sauté the onion, spinach, garlic, then add the fresh tomato and the tomato paste. Pour the water and bring to boil for 10 minutes.
  • Add pepper, cumin and lemon juice.
  • Put the fish on top of the sauce and keep it boiling for 5 minutes to allow the flavors to combine.
  • Serve with white or brown rice.

Nutritional message: Always add nutritious element to your favorite dish to enhance its nutritional value.  In this traditional dish, spinach was added which is a rich source of iron and antioxidants “Filafinoad", fiber and many minerals and vitamins.

 


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