Ingredients with Measurements:
- 1 lb. of Tharida fish fillet
- 1 large onion, chopped
- 2 cloves of garlic, minced
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 zucchini, sliced
- 1 yellow squash, sliced
- 1 can of diced tomatoes (14.5 oz.)
- 1/2 cup of chicken broth
- 1/4 cup of olive oil
- 1 tsp. of paprika
- 1 tsp. of cumin
- Salt and pepper to taste
- Fresh parsley for garnish
Special equipment needed:
- Large skillet
- Wooden spoon
Step-by-step instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the chopped onion and minced garlic to the skillet and cook until the onion is translucent.
3. Add the sliced red and green bell peppers, zucchini, and yellow squash to the skillet and cook for 5-7 minutes or until the vegetables are tender.
4. Add the canned diced tomatoes, chicken broth, paprika, cumin, salt, and pepper to the skillet and stir to combine.
5. Place the Tharida fish fillet on top of the vegetable mixture in the skillet.
6. Cover the skillet and let the Tharida cook for 10-12 minutes or until the fish is cooked through and flakes easily with a fork.
7. Garnish with fresh parsley and serve hot.
Time:
Preparation time: 15 minutes
Cooking time: 20 minutes
Temperature:
Medium-high heat
Serving size:
4 servings
Nutritional information:
Calories per serving: 250
Total fat: 12g
Saturated fat: 2g
Cholesterol: 50mg
Sodium: 400mg
Total carbohydrates: 14g
Dietary fiber: 4g
Total sugars: 7g
Protein: 22g
Substitutions for ingredients:
- Tharida fish fillet can be substituted with any white fish fillet such as tilapia or cod.
- Chicken broth can be substituted with vegetable broth or water.
Variations:
- Add sliced mushrooms to the vegetable mixture for an earthy flavor.
- Substitute the canned diced tomatoes with fresh tomatoes for a brighter flavor.
- Add a pinch of red pepper flakes for a spicy kick.
Tips and tricks:
- Make sure to pat the Tharida fish fillet dry with a paper towel before placing it on top of the vegetable mixture to prevent excess moisture.
- Use a wooden spoon to gently stir the vegetable mixture to prevent the Tharida from breaking apart.
- Serve with a side of rice or crusty bread to soak up the flavorful sauce.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve the Tharida with Vegetables in a large serving dish and garnish with fresh parsley.
Garnishes:
Fresh parsley
Pairings:
- Serve with a side of rice or crusty bread.
- Pair with a crisp white wine such as Sauvignon Blanc.
Suggested side dishes:
- Rice pilaf
- Roasted potatoes
- Crusty bread
Troubleshooting advice:
- If the Tharida fish fillet is not cooked through, cover the skillet and cook for an additional 2-3 minutes.
- If the vegetable mixture is too dry, add more chicken broth or water.
Food safety advice:
- Make sure to cook the Tharida fish fillet to an internal temperature of 145°F to ensure it is safe to eat.
- Store leftovers in the refrigerator within 2 hours of cooking.
Food history:
Tharida is a popular fish in Middle Eastern cuisine and is often used in stews and curries.
Flavor profiles:
The Tharida with Vegetables recipe has a savory and slightly sweet flavor from the combination of the fish, vegetables, and spices.
Serving suggestions:
Serve the Tharida with Vegetables as a main course for a healthy and flavorful dinner.
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