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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  African >> Northern Africa >> Moroccan

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Cut fish into serving size pieces about 1 inch thick. | 2. Soak fish in wine, milk, or lemon juice. Then dust with flour. Followed by a dip in beaten egg. | 3. Heat 2 tablespoons of olive oil in a skillet over medium to high heat and when it is almost smoking add a few pieces of fish. Cook the fish, a few pieces at a time for 2-3 minutes each side. (The fish will finish cooking later.) Remove each piece as it is cooked and set aside. | 4. When all the fish is done, discard the frying fat and wipe the pan out with paper towels. Add remainng 2 tablespoons of oil to pan and over medium-low heat gently cook the onion and garlic until soft but not brown, about 10-15 minutes | 5. Add tomatoes and cook, stirring occasionally, until the tomatoes have given off their juices ad start to thicken, about 10 minutes. | 6. Stir in cumin and cilantro. Taste for seasoning and add salt and pepper if necessary. | 7. Heat oven to 350 degrees. Arrange fish pieces in a shallow baking or gratin dish and cover with sauce. Bake until fish is thoroughly cooked and the sauce is bubbling, about 20 minutes. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
white fish fillet	2	lbs		806.9352	0.0	179.5204	4.5333
flour				-	-	-	-
egg	2		beaten	143.0	0.72	12.56	9.51
milk	1/4	cup		37.21	2.9158	1.9215	1.9947
extra virgin olive oil	1/4	cup		806.9352	0.0	179.5204	4.5333
onion	1		halved sliced	64.0	14.944	1.76	0.16
garlic clove	1		chopped	806.9352	0.0	179.5204	4.5333
tomato	3		ripe seeded chopped	186.2069	41.2894	9.7151	1.6192
tomato	4	cans	chopped drained	186.2069	41.2894	9.7151	1.6192
cumin	1	tablespoon	ground	22.5	2.6544	1.0686	1.3362
cilantro	1	cup	minced	3.68	0.5872	0.3408	0.0832
salt pepper				806.9352	0.0	179.5204	4.5333

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.