Buckwheat With Fish And Tomatoes Recipe

Name: Buckwheat With Fish And Tomatoes
Prep time: 20 minutes
Cook time: 30 minutes
Yield: 2
Cuisine: International
Ingredients: buckwheat: 150g; tomatoes: 100g; fish: 100g; vegetable oil: 15g

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Buckwheat with fish and tomatoes combines the hearty, nutty taste of buckwheat with the rich flavors of oily fish such as mackerel, brought to life by the fresh zest of tomatoes. This dish harmoniously blends the earthy undertones of buckwheat with the umami and slight acidity of the tomatoes, creating a well-rounded meal that's both nutritious and satisfying. The addition of onions, herbs, and spices infuses the dish with depth and complexity, making it a delightful culinary experience.

🌎 International: Main Course

🔥 Calories 450kcal
🍗 Protein 30g
🍚 Carbs 60g
🧈 Fat 15g

🥗 Ingredients:

buckwheat (150g)
tomatoes (100g)
fish (100g)
vegetable oil (15g)

🍳 How to cook (2 servings):

Cooking Time: 30 minutesPreperation Time: 20 minutes

Preparing Buckwheat

Start by rinsing the buckwheat thoroughly under cold water. In a medium saucepan, bring water (twice the volume of the buckwheat) to a boil. Add the buckwheat, reduce heat to low, cover, and simmer for 15-20 minutes or until the grains are tender and water has been absorbed. Fluff with a fork and set aside.

Making the Fish Sauce

Prepare the fish by cleaning and cutting it into portions if not already done. In a skillet, heat vegetable oil over medium heat. Add finely chopped onions and sauté until translucent. Introduce the fish pieces and cook until the fish is nearly done, flipping once. Add chopped tomatoes, herbs, and spices of your choice (garlic, parsley, and black pepper work well). Cover and let simmer for 10-15 minutes, allowing the flavors to meld and the sauce to thicken slightly.

Combining the Dish

Once both components are ready, gently mix the buckwheat with the fish and tomato sauce in a serving dish. Adjust the seasoning as needed, enhancing the dish with additional herbs or a splash of lemon juice for extra freshness.

⭐️ Nutrition facts:

This dish is a well-rounded source of protein, essential for muscle repair and growth, thanks to the oily fish. The buckwheat provides a good amount of dietary fiber, aiding in digestion and promoting a feeling of fullness. Additionally, the tomatoes offer a rich source of vitamins C and K, as well as lycopene, an antioxidant that has been linked to many health benefits.