Wednesday 22 February 2012
Afif masuk wad
Yesterday, 21st Feb 2012, as I was about to start studying and writing my thesis, my mobile rang. It was an emergency call from Rose, my good friend in Selly Oak. Her voice sounded very panicky, telling me that Afif, her son was vomiting out blood, quite massive. I tried to get some history over the phone and tried to cool her down. Sounded that the bleeding might originate from a heavy nose bleed. I quickly changed into my jeans, ran down stairs and knocked on WH's door and requested that she came with me to Rose's house. WH is a new friend who just came to pursue PhD in Ophthalmology in Birmingham. Glad that she was here. Really enjoyed her company, a dedicated and eloquent young ophthalmologist whom I believe will go far in her career and her life, insyAllah. At 11.30 am, we arrived at Birmingham Children's Hospital with Rose and her two kids. Afif was seen by the doctor after 2 hours of waiting. I managed to drive home to get Rose and WH their lunch. At 6 pm, Afif was admitted to the observation ward to be reviewed by ENT doctors on the next day. Afif was discharged on the next day after cauterization of his nasal cavity. Alhamdulillah Odie, WH and I were there to visit and we brought Rose and kids home safely. Ramli, Rose's hubby arrived from Germany at 6.30 pm today. Night time, 6.30 pm, had a call from the hospital, telling me to collect the medication for Afif as soon as possible and yet, it was time for me to fetch my kids from tuition. Soon after, Epit called saying that she was at the hospital, just the right person to take the medication. subhanallah, maha suci Allah yang telah mempermudahkan segalanya. Whoever ease the difficulty of others, Allah will ease their difficulties..I truly believe in that and it is happening right in front of my eyes.
Today, I also learn the power of true friends, how ukhwah fillah brings us close together. Allah mentarbiyah kita setiap hari..cuma adakah kita termasuk dalam golongan org2 yg berfikir...wallahua'lam.
Thursday 14 July 2011
Chicken cheese and onion rolls
275 gram hi-protein flour or plain flour
80 ml warm water
1 tsp instant yeast
1 1/2 tsp castor sugar1
tsp milk powder or 1/2 cup fresh milk
1/4 tsp salt
1 tsp bread improver
1 tsp bread softerner
Sunday 10 July 2011
Doughnut ala Carboot
Bahan
1 kg plain flour
- Ibu Roti Brand Mauripan 1 paket (11 gram)
- Gula Pasir 7 sudu besar
- Garam 1 sudu kecil
- Susu Tepung or fresh milk 1 cawan
- Marjerin 1 cawan
- Telur 2 biji
- Serbuk Penaik / Baking Powder 1 sudu kecil
- Air secukupnya
Cara Memasak
- Isikan ¾ gelas air suam dicampur dengan 1 sudu kecil susu tepung atau gula pasir dan 1 paket yis Mauripan dan dikacau hingga rata. Biar 10 min atau hingga buihnya mengembang naik ke bibir gelas.
- Masukkan tepung gandum, gula pasir, garam halus, susu tepung, marjerin, telur, serbuk penaik dan air ibu roti tadi ke dalam besen kecil.
- Uli adunan tersebut dengan dituangkan air sedikit demi sedikit sambil menguli adunan hingga menjadi doh selama kira-kira 10 min till tak lekat pada tangan.
- Tutup besen dengan kain dan letakkan pada tempat yang hangat supaya ia dapat mengembang dengan cepat dan sempurna. Biar selama kira-kira 1 jam or till the size doubles.
- Ambil doh yang telah kembang tersebut dan uli sekali lagi kira-kira 5 minit utk keluarkan udara.
- Leperkan doh kira-kira berketebalan 5 mm dan cetak dengan pencetak donut.
- Biarkan doh yang telah dicetak itu kira-kira 30~60 minit.
- Doh yang telah sedia untuk digoreng akan kelihatan telah mengembang dari bentuk asalnya.
- Goreng doh dengan minyak masak yang telah cukup panas. Goreng kira-kira 3~5 minit hingga warna bertukar jadi kuning kecoklatan. Jaga api jgn terlalu besar sebab donut ni cepat kuning.
- Biarkan sejuk sedikit, baru golek dlm gula halus.
Saturday 12 February 2011
Fish pie
Got this recipe from taste.com.au too...
Cooking Time
25 minutes
Ingredients (serves 6)
- 1.25kg desiree potatoes, peeled, cut into chunks
- 1/4 teaspoon ground nutmeg
- 1/3 cup olive oil
- 1 brown onion, finely chopped
- 1 large carrot, peeled, diced
- 4 stalks celery, trimmed, diced
- 1 1/2 tablespoons cornflour
- 1/2 cup reduced-fat milk
- 375ml can evaporated milk
- 3/4 cup grated light tasty cheese
- 1/4 cup grated parmesan cheese
- 1 tablespoon English mustard
- 1 lemon, juiced
- 1/4 cup flat-leaf parsley leaves, chopped
- 500g ling fillets, bones removed, cut into 3cm cubes
- 200g smoked cod fillets, trimmed, cut into 3cm cubes
- 8 cooked small king prawns, peeled, deveined, halved
- 4 eggs, hard-boiled, peeled, quartered
- 75g baby spinach
Method
Place potatoes in a saucepan and cover with cold water. Bring to the boil over medium heat. Reduce heat to medium-low. Simmer for 15 to 20 minutes or until tender. Drain. Return to saucepan. Add nutmeg and 2 tablespoons oil. Season with salt and pepper. Mash until smooth. Cover to keep warm.
Meanwhile, heat remaining 2 tablespoons oil in a heavy-based saucepan over medium-high heat. Add onion and cook, stirring occasionally, for 5 minutes or until soft. Add carrot and celery. Cook for 6 to 7 minutes or until just tender.
Meanwhile, preheat oven to 200°C. Place cornflour in a bowl. Slowly add milk, whisking constantly until combined. Add milk mixture and evaporated milk to saucepan. Increase heat to high. Cook, stirring, for 5 minutes or until mixture comes to the boil. Add tasty and parmesan cheeses, mustard, 2 tablespoons lemon juice and parsley. Stir to combine.
Lightly grease a 6cm deep, 10-cup capacity baking dish. Arrange ling, in a single layer in base of dish. Top with cod, prawns, eggs and spinach. Pour over sauce and shake dish gently to allow sauce to run to base of dish. Top with mashed potato. Bake for 25 to 30 minutes or until golden. Serve.
Chicken and pine nut meatloaf
Ingredients (serves 6)
- 1 tablespoon olive oil
- 1 brown onion, finely chopped
- 2 garlic cloves, crushed
- 1/3 cup pine nuts, chopped
- 750g chicken mince
- 1 1/2 cups fresh breadcrumbs
- 3/4 cup basil leaves, finely shredded
- 1/4 cup flat-leaf parsley leaves, chopped
- 1 egg, lightly beaten
Method
Preheat oven to 180°C. Lightly grease a 7cm deep, 10cm x 20cm (base) loaf pan.
Heat oil in a frying pan over medium heat. Add onion, garlic and nuts. Cook, stirring, for 8 minutes or until softened. Allow to cool.
Combine mince, breadcrumbs, herbs, egg, onion mixture, and salt and pepper. Mix well. Spoon mixture into pan. Press down. Bake for 40 minutes or until golden.
Stand in pan for 10 minutes. Serve.
Notes
Persian Style Baked Herb Omelette
Preparation time: 5 - 10 minutes
Cooking Time: 30 minutes
Ingredients (serves 6 - 8)
- 2 Tbsp cold pressed extra virgin olive oil
- 2 large red onions chopped and caramelized
- 3 cups fresh organic baby spinach washed and chopped
- 8 large organic eggs
- 1/4 cup soy milk, hemp milk or almond milk
- 4 cloves garlic finely chopped
- 8 spring onions/scallions finely chopped
- 2 handfuls of cilantro/coriander finely chopped
- 2 handfuls of continental parsley finely chopped
- 1 handful fresh chives finely chopped
- 1 fresh dill sprig chopped
- 4 fresh mint sprigs chopped
- 1/2 cup pine nuts
- 1/2 tsp Celtic sea salt
- Freshly ground pepper
Method
Heat the oil and sautee the garlic, and caramelize the onions. Add in the spring onions until just softened.
Add in the fresh spinach and cook until just wilted.
Transfer vegetable mixture to a quiche or pie dish, and stir in the fresh herbs and nuts.
Beat eggs and milk in the blender on low for about 3 seconds, add a couple of pinches of Celtic sea salt and cracked pepper, and then pour over the vegetable and herb mixture.
Bake in the oven at 180C/325F for about half an hour, or until set and lightly browned on top.
Sunday 6 February 2011
Baba Ghanoush (aubergine dip)
3 garlic
3 onions
1 tbs tahini paste
parsley
1 tsp lemon juice
salt, pepper
Methods:
1. Cut aubergines into half and roast in the oven for 10 min together with garlic and onions.
2. Remove the skin of the aubergines and blend together with other ingredients.
Chicken swiss roll
6 slices of chicken breast
2 potatoes
1 aubergine
red and green peppers/ capsicum
cheese
Marinade:
1 tbs coriander powder
1 tsp black pepper
3 tbs yogurt
1 tsp lemon juice
4 garlic- crushed
1 inch ginger- crushed
salt
Methods:
1. Slice chicken breast thinly say 1/2 cm thick and 4-5 cm wide. Knock with kitchen hammer and marinade with salt, yogurt, lemon, garlic, ginger, coriander powder, black pepper and keep them in fridge for one day.
2. Cut potatoes into long sticks like french fries. Fry them and put aside. Cut aubergine into long sticks as well (size of french fries).
3. Place the marinated chicken slices on a chopping board and lay 1-2 sticks of fried potatoes, cheese, red and green peppers/ capsicum, aubergine stick and roll the chicken slice. Seal the dges with beaten eggs.
4. Dip the roll into beaten egg and then dip into breadcrumbs and deep fry them till chicken is cooked.
5. Cut into 3-4 slices and serve. This roll will look beautiful with multiple colours of green and red peppers, fries and aubergine and cheese.
Chicken Cheese Tagine
Tried this many months ago but have forgotten to take the photos. Anyway I have to put in in here so that I won't forget this delicious recipe in future. Again thanks to Afaf for this awesome Libyan recipe.
Baked this again today 6th May 2011. Gave one dish to my dearest Msian neighbour. Finally got the photos today.
Ingredients:
1 whole chicken- I cut it into 4
4 large potatoes-diced into 1/2 inch size
spring onion (daun bawang) or Holland onions- chopped
parsley- chopped
1 cup ceddar cheese
1 cup lavashkari cheese or whatever soft cheese you wish
1 tbs coriander powder
1 tbs karwiya (rupa dia cam jintan manis serbuk)
1 tbs dried/ fresh ginger
1 tbs tomato paste/ puree
1/2 tsp turmeric
4 garlic- finely chopped or crushed
salt
4-5 eggs
2 tbs bread crumbs
Methods:
1. Cut the whole chicken into 4 and boil in water and salt.
2. Once chicken is cooked, separate the flesh from the bone and cut them into 1/2 inch cubes.
3. Fry diced potatoes and place them on the kitchen towel to absorb the adhering oil.
4. Mix the diced chicken, fried diced potatoes with all the spices, spring onion, parsley, tomato paste, salt and cheese together. Save some ceddar cheese for topping. Taste this mixture to make sure you have added enough salt. I also added some white pepper.
5. Place the mixture into a baking dish.
6. Beat 4 eggs lightly with 2 tbs of breadcrumbs and pour onto the chicken potato mix.
7. Sprinkle with ceddar cheese and bake for 40 min or so. Dip in the cake tester stick, once the eggs are not sticking anymore, means the dish is cooked.
My kids ate this tagine with chilli sauce, typical Asian taste buds.
Syarba (Meat in tomato soup)
Ingredients:
1 Holland onion- chopped
1 cup of chick peas (kacang kuda)
1/2 kg meat -tinly sliced into 1/2 inch size
1 tbs ghee
1 tbs tomato paste/ puree
1 tsp turmeric
tear drop tiny pasta (available in Arab shops in Coventry Road)
dried mint leaves
parsley
1 tbs chilli powder
Methods:
1. Fry onion in ghee, add meat, chick peas and 2 cups of water. Slow cook till meat and chick peas are tender.
2.Add more water, parsley, tomato paste, chilli powder, turmeric powder and pasta and lastly dried mint leaves and salt.
3. Serve as a starter during iftar.
Libyan Lamb Kabsa
Ingredients:
1 kg lamb
3 Holland onions-finely chopped
1 tbs ginger powder
1 tsp green cardamom powder
4 garlic
2 tbs coriander powder
1 tsp turmeric powder
1 tbs karwiya powder(optional)-this is one of Libyan spices Afaf gave me.
3 chopped tomatoes
1 dried black lemon (this gives kabsa the fragrant lemony smell)
1 tsp cinnamon powder
1 tbs chilli powder
4 tbs tomato paste
1 carrot- grated
2 tbs ghee
Methods:
1. Place lamb/ meat and water in the pressure cooker for 15-20 min or till meat is tender but make sure it is not overcooked. For better taste and smell, add cinnamon stick, star anise, cloves and cardamom.
2. In a pot, fry onion, garlic, ginger in 2 tbs of ghee. Add chilli powder, turmeric, cinnamon powder, coriander powder, karwiya, cardamom powder, tomato paste, chopped tomatoes and salt.
3. Add the cooked meat/ lamb and grated carrot. I will refer this dish as lamb mix afterwards.
4. Meanwhile place 5 cups of rice in the rice cooker and add 5 cups of lamb stock from the pressure cooker into the rice. When rice is half cooked, add half of the lamb mix into the rice cooker and mix and let it cook thoroughly. Remember to toss in the black dried lemon.
5. For the other portion of the lamb mix, place in a casserole in the oven for 20 min before serving with kabsa.
So far, I have served my modified version of kabsa a few times already to my Malaysian friends and they loved it. Happy trying.
Photos coming up soon.
Saturday 21 August 2010
Iftar 10 Ramadhan 1431 H
Sambal terung
Kerutub ayam
Being far away from home where the practice of Islam is so vivid, I have no choice but to provide Islamic education or tarbiyah my kids on my own. Tried to do daily tazkirah with them after Maghrib, 30 minutes a day would be enough as long as it is consistence. What I am trying to practise now is at least in a day, try to read for 30 min, tazkirah 1/2 hr, memorise at least 3 verses of Al_Quran and of course 1 hour of my thesis writing or academic reading. May Allah shower me with strength to istaqamah with this gesture.
Friday 20 August 2010
Serimuka with gerodok telur topping
Specially dedicated to my good friend Dr Suhaiza in Manchester...dgn ucapan selamat bertugas..hehe..
Ingredients:
For the base:
3 cawan pulut
3 cawan santan
1/2 tsp salt
Gerodok telur topping:
5 eggs
1 cup palm sugar
1/2 tsp salt
5 cloves
1 tsp vanilla essence
For normal pandan topping
2 eggs
1/2 cup flour
1/2 cup custard powder
1/2 tsp salt
6 cups coconut milk.
green colouring or pandan flavour or blend 5 pandan leaves with 1/2 cup water
Methods:
1. Mix glutinous rice with coconut milk and salt, place in the microwave for 10 minutes, take it out and stir and continue for another 5 minutes.
2. You can also steam the glutinous rice for about 30 minutes if you do not like microwaving.
3. Press the cooked glutinous rice with a wet spoon.
4. Prepare the topping, mix all te ingredients together and pour onto the rice and steam for 30 minutes.
5. For pandan topping, once ingredients are mixed, stir them on the stove to thicken so that steaming is shorter. Pour the mixture onto the rice once it has thickened.
Sunday 15 August 2010
My lamb kerutub
Ingredients:
1 kg beef with bones
3 blended Holland onions, 5 garlic, 1 inch ginger, 1 inch galangal-blend coarsely
2 tbs kerutub spice/ powder (from Kelantan).
2 tbs blended red chilis
1 tsp shrimp paste
salt
11/2 cups coconut milk
1 tsp kerisik (optional)
cardamons, cloves, cinnamon stick, star anise
whole green chillies- make a cut in the middle
screw pine leaves (optional)
Methods:
1. Fry onion ginger mix in 3 tbs of oil till fragrant. Add blended red chilli paste.
2. Add kerutub spice and 1/2 cup of water. Add beef and simmer for 1/2 hour, keep on adding a litlle bit of water to prevent it drying.
3. Once the meat is tender, add coconut milk, kerisik and salt and a sprinkle of sugar.
4. For those who love potatoes, you can also add them but the original Kelantanese kerutub doesn't have potatoes in it. I usually add whole green chillies and pandan leaves for their fragrant smell.
5. Once the gravy is thick, serve with white rice or briyani rice. Please note that kerutubs are meant to be thick, not thin like curries.
Wednesday 11 August 2010
1 Ramadhan 1431 H
Alhamdulillah Allah has showered us with rahmah to meet another Ramadhan this year. I remembered during previous Ramadhans, my kids were crying and begging from me to break their fast just a few minutes before iftar as sunset was quite late in summer encroaching to almost 9pm. This year supermum has to come up with a strategy to stengthen their inner spirit to withstand the hunger pangs of Ramadhan in summer. So I downloaded a few articles on fasting from the internet and gave a 40 minute tazkirah a week before Ramadhan began. Alhamdulillah, they are very receptive and are a lot more mature this year. So we breezed through 5 days of Ramadhan without much agony. Even on the day when we missed our sahur was not a problem at all. Alhamdullilah, thank you Allah for giving us strength to be a good follower of your deen.
As this is our first day of fasting, thought of cooking something a little special. Made lamb briyani for iftar and sahur. Got this superb recipe from http://resepiraidah.blogspot.com/search/label/Nasi. Love your blog Raidah.
Being a Malay, we can't survive without chillies, so made some Pakistani chicken as well to complete the dish.
Lamb Briyani
1 kg lamb with bones
5 cups basmathi rice~ wash, soak for 30 min and drain
1 cup yogurt
1 tsp turmeric powder
1/2 cup fried cashew nuts
Method:
1. Fry cinnamon stick, cardamoms, cloves, bay leaves and add blended onion, ginger, garlic.
3. Simmer till lamb is cooked and add salt and a bit of sugar and coriander leaves. Put aside.
~ Boil 5 cups of water, add 1 bay leaf, 1/2 tsp cumin powder dan 1 tbs oil. Add rice and boil till half cooked.
Biryani Rice:
1. Scoop 1/3 portion of rice into the rice cooker, sprinkle some fried onion, fried raisins and saffron water.
4. Cover the pot and press start. Cook for 20 minutes.
5. Once the rice is cooked, sprinkle some cashew nuts and mix the rice and lamb together. Ready to be served.
I cooked some vegetable dalca to eat with this delicious briyani rice. Beware of the cholesterol content hihi..Since we have been fasting the whole day, so it is a good excuse to indulge on this rich recipe.
Thursday 22 July 2010
Simple Laksa Johor
Ingredients:
3 cans of tuna chunks in brine
4 stalks of lemon grass
1 inch galangal/ lengkuas
1 Holland onion
1 inch ginger
4 tbs fish curry powder
1/2 cup anchovies (ikan bilis)
1/2 cup dried shrimp (udang kering)
3 cans of tuna/ sardine in brine
2 slices asam keping
2 tbs kerisik
1 can of coconut milk (I use Chaokoh)
500 g sphagetti-boil till aldente
Methods:
1. Blend the onion, ginger, galangal, lemon grass with water and fry in 3 tbs of olive oil.
2. Add fish curry powder.
3. Blend tunas, anchovies and dried shrimp and add to the pot once the onion mix is yellow and fragrant.
4. Add 3 cups of water and bring to the boil. Add thick coconut milk.
5. Add asam keping and kerisik.
6. Season with salt and a bit of sugar. Let it simmer for 10-15 min.
7. Serve with spaghetti, sliced lettuce, cucumber, long beans, bean sprouts, sambal belacan and limau kasturi juice.
Friday 25 June 2010
Curry Puff (Karipap)
Friday 11 June 2010
Kuih Cara Berlauk (Cara cake with meat filling)
Kuih Cara (Savoury cake with Meat Filling)
Ingredients:
For the fillings:
1/2 kg mince meat
1 Holland onion
3 garlic
1/2 inch ginger
1 carrot- diced
1 celery stick- diced
1 green/ red pepper
1 tsp black pepper
2 tbs curry powder
fried shallots- optional
parsley/ celery leaves- optional
For the batter
2 cups flour
1 cup coconut milk
2 cups water (adjust to get a thin batter)
1/2 tsp turmeric powder
1 tsp salt
1 or 2 eggs
Methods:
1.Place all the ingredients for the batter in the blender and whizzz. Pour the thin batter into a jug.
2. For the meat fillings: Fry onion, garlic, ginger till yellow and add curry powder and 1/2 cup of water.
3. After a few minutes, add the mince meat and fry till meat is cooked then add carrots, celery, green pepper.
4. Season with salt and pepper. Put aside.
5. Place the cara mould on the stove, brush the mould with some oil so the batter will not stick.
6. Once the mould is heated up, pour the batter into it and quickly spoon the meat filling into it.
7. Sprinkle some fried onion and chopped parsley leaves on the fillings.
8. Cover the mould with a lid and cook for 5 minutes.
9. Remove the cakes from the mould and serve. Repeat steps 5 to 8 till the batter is finished.
* I think you can also bake this dish in the oven, but I somehow have never tried it myself.
Tuesday 18 May 2010
Libyan Brak (Traditional Libyan rice rolls wrapped in spring cabbage)
Ingredients:
Spring cabbage for wrapping
1 cup of meat- cut into 1 cm size
2 cups of rice
4 tbs tomato paste
4 stalks of coriander leaves- chopped
parsley - chopped
dill/ mint(optional) - chopped
4 onions- chopped
1 tsp turmeric
1 tsp chilli powder
1 tbs coriander powder
1 tsp cinnamon powder
salt
2 tbs oil/ ghee
Method:
1. Wash rice and mix with all the ingredients mentioned above. Put aside for 15 min for the rice to absorb the flavour.
2. Wash the spring greens/ cabbage and soak in hot boiling water for 2 min to soften the leaves.
3. Remove the central stalk and cut the leaves into 2 or 4 or whatever size desired.
4. Put the rice mix onto the leaf and wrap it and close the two ends by pressing the leaves in.
5. Steam the braks for 30 min- 40 min for the rice to be cooked. Serve hot.
Friday 14 May 2010
Friday 7 May 2010
Healthy Mediterranean Diet Recipes
You Don’t Have to Be a Greek to Cook these Healthy Mediterranean Diet Recipes
Anchovies Stuffed
Ingredients
600 grams of Anchovies
2dl of Milk
2 pieces dry sandwiches
100 grams of grated parmesan
50 grams breadcrumbs
Anchovy Stuffed recipe makes 6 servings and can be prepared in 80 minutes. It has low calorie content and low fat but full of flavor.
Preparation
Remove the head and backbone of the anchovies and wash them thoroughly. Cut the dry bread into cubes, place them in a bowl and soak in milk. Add the beaten eggs and season with salt and pepper.
Get a separate baking bowl and grease it with oil. Pour a small amount of the mixture into the bowl then place a layer of parmesan cheese and bread crumbs on top. Repeat the layering until the entire mixture has been used. Bake at 180 degrees for 30 minutes. Before serving, add slices of lemon and sprinkle with oregano.
Nutritional Value:
Food | Gr | Kcal | Fat | Carb | Pro | Fib | Water |
Anchovy | 600 | 786 | 29.04 | 0 | 122.1 | 0 | 440.22 |
Milk - cow's whole | 200 | 120 | 6.5 | 9.04 | 6.44 | 0 | 176.64 |
White bread 00 | 150 | 435 | 0 | 102 | 12 | 4.5 | 43.5 |
Grated Parmesan cheese | 100 | 431 | 28.61 | 4.06 | 38.46 | 0 | 20.84 |
Bread crumbs | 50 | 197.5 | 2.65 | 35.99 | 6.68 | 2.25 | 3.26 |
Salt | 1 | 0 | 0 | 0 | 0 | 0 | 0 |
Pepper | 1 | 2.55 | 0.03 | 0.65 | 0.11 | 0.26 | 0.11 |
Total | 1102 | 1972.05 | 66.83 | 151.74 | 185.79 | 7.01 | 684.57 |
A head (6) | 183.67 | 328.68 | 11.14 | 25.29 | 30.97 | 1.17 | 114.1 |
Per 100 grams | 100 | 178.95 | 6.06 | 13.77 | 16.86 | 0.64 | 62.12 |
Sicilian Swordfish
Ingredients
600 grams of Swordfish
200 grams of tomatoes
1 piece onion
50 grams of black olives
1 clove garlic
This recipe can make 4 servings and you can prepare it in 25 minutes. Swordfish Sicilian is a typical dish in the southern Italian region. This recipe creates a low fat and low calorie meal.
Preparation
To clean and peel the tomatoes, briefly place them in boiling water. Chop the onion and garlic. Heat the olive oil in a frying pan then add the chopped onion and garlic until golden brown. Place the sliced Swordfish in the frying pan and cover it. Put the peeled tomatoes after a few minutes. Cook for at least 10 minutes. Sprinkle chopped parsley and black olives on top before removing the Swordfish from the pan. Serve while still hot.
Nutritional Value:
Food | Gr | Kcal | Fat | Carb | Pro | Fib | Water |
Swordfish | 600 | 726 | 24.06 | 0 | 118.8 | 0 | 453.72 |
Ripe tomatoes | 200 | 36 | 0.4 | 7.84 | 1.76 | 2.4 | 189 |
Onions | 80 | 32 | 0.08 | 7.47 | 0.88 | 1.36 | 71.29 |
Black olives | 50 | 117.5 | 8.25 | 4.6 | 5.9 | 0 | 29.1 |
Garlic | 10 | 14.9 | 0.05 | 3.31 | 0.64 | 0.21 | 5.86 |
Total | 940 | 926.4 | 32.84 | 23.22 | 127.98 | 3.97 | 748.97 |
A head (4) | 235 | 231.6 | 8.21 | 5.81 | 32 | 0.99 | 187.24 |
Per 100 grams | 100 | 98.55 | 3.49 | 2.47 | 13.61 | 0.42 | 79.68 |
About the Cooker - Felicia R. Mcclinton writes for the blog healthy mediterranean recipes , her personal hobby blog she uses to help people learn how to make Mediterranean recipes to eat healthy to prevent diseases.