Recipes · Libyan · Seafood
Chraime (Fish in Spicy Tomato Sauce)
One serving has 299 kcal and 34 g protein, and at least a fifth of a woman's daily need of selenium (114%), cobalamin (68%), phosphorus (59%), pyridoxine (51%), niacin (34%) and choline (31%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (321 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 180 g Cod, raw
- 25 g Tomato paste
- 10 g Garlic, raw
- 1 g Cumin
- 1 g Paprika
- 0.5 g Cayenne pepper
- 12 g Olive oil
- 10 g Lemon juice
- 1 g Salt
- 80 g Water
Method
- Cut the fish into large pieces.
- Heat the oil in a wide pan and fry the garlic for 1 minute until fragrant, then stir in the tomato paste, cumin, paprika and cayenne and cook for 2 minutes.
- Add the water and salt, bring to a simmer, and cook for 8-10 minutes until slightly thickened.
- Nestle the fish pieces into the sauce, cover, and simmer gently for 12-15 minutes until the fish is just cooked through and flakes easily.
- Stir in the lemon juice, spoon the sauce over the fish, and serve hot with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 299 kcal | 14% |
| Carbohydrates | 10 g | |
| Water | 260 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 34.2 g | 71% |
| Tryptophan | 0.37 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.7 g | |
| Lysine | 3 g | |
| Methionine | 0.96 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 0.97 g | |
| Fat | 13.8 g | |
| Monounsaturated | 9.1 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0.22 g | |
| Eicosapentaenoic Acid (EPA) | 0.12 g | |
| Omega-6 | 1.4 g | |
| Saturated | 2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 77.4 mg | |
| Calcium | 71.6 mg | 7% |
| Copper | 0.2 mg | 22% |
| Iron | 2.6 mg | 14% |
| Magnesium | 78.2 mg | 25% |
| Manganese | 0.33 mg | 18% |
| Phosphorus | 412 mg | 59% |
| Potassium | 1,098 mg | 23% |
| Selenium | 62.5 µg | 114% |
| Sodium | 507 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.19 mg | 17% |
| Niacin (vitamin B3) | 4.8 mg | 34% |
| Pantothenic acid (vitamin B5) | 0.41 mg | 8% |
| Pyridoxine (vitamin B6) | 0.66 mg | 51% |
| Folate (vitamin B9) | 19 µg | 5% |
| Cobalamin (vitamin B12) | 1.6 µg | 68% |
| Choline | 131 mg | 31% |
| Vitamin A | 76.3 µg | 11% |
| Vitamin C | 14.7 mg | 20% |
| Vitamin D (D2 + D3) | 64.8 IU | 11% |
| Vitamin E | 4.5 mg | 30% |
| Vitamin K | 11.7 µg | 13% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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