Balık Buğulama

Balık Buğulama is a delightful Turkish seafood dish that features fish gently steamed with vegetables, capturing the essence of Mediterranean flavors. This vegetarian version showcases a vibrant medley of seasonal vegetables and aromatic spices, making it a healthy and satisfying meal.

Ingredients

• Zucchini - 1 medium, sliced
• Bell pepper - 1 medium, sliced
• Tomato - 1 medium, diced
• Onion - 1 medium, sliced
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Lemon - 1, juiced
• Fresh parsley - 2 tablespoons, chopped
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Water - 200 ml

Steps

1. In a large pan, heat the olive oil over medium heat and sauté the onions and garlic until translucent.
2. Add the sliced zucchini and bell pepper to the pan, cooking for about 5 minutes until they start to soften.
3. Stir in the diced tomato, salt, black pepper, and lemon juice, mixing well.
4. Pour in the water and bring to a gentle simmer.
5. Cover the pan and let it cook for about 15 minutes, allowing the vegetables to steam and flavors to meld.
6. Once cooked, remove from heat and sprinkle with fresh parsley before serving.

Nutrition

• Calories: 180
• Protein: 3 g
• Carbs: 20 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins and minerals from the variety of vegetables used.
• Low in calories and fat, making it a heart-healthy option.

Tags