Kalkan Buğulama

Kalkan Buğulama is a traditional Turkish dish that features succulent flounder gently steamed with aromatic vegetables and herbs, creating a delightful and healthy seafood experience. This dish is perfect for seafood lovers seeking a flavorful and light meal.

Ingredients

• Flounder (kalkan) fillets - 300 grams
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Onion - 1 medium, thinly sliced
• Tomato - 1 medium, diced
• Red bell pepper - 1 medium, sliced
• Lemon - 1, juiced
• Fresh parsley - 2 tablespoons, chopped
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Water - 150 ml

Steps

1. In a large skillet, heat the olive oil over medium heat and sauté the minced garlic until fragrant, about 1 minute.
2. Add the sliced onion and red bell pepper to the skillet, cooking until the onion is soft and translucent, approximately 5 minutes.
3. Stir in the diced tomato, salt, and black pepper, cooking for another 3 minutes until the tomatoes begin to break down.
4. Place the flounder fillets on top of the vegetable mixture and drizzle with lemon juice.
5. Pour the water into the skillet, cover with a lid, and reduce the heat to low. Allow the dish to steam for 10-12 minutes or until the fish is cooked through and flakes easily with a fork.
6. Once cooked, sprinkle the fresh parsley over the dish before serving.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 12 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.15 L

Health Benefits

• High in omega-3 fatty acids, promoting heart health.
• Rich in protein, aiding in muscle repair and overall health.

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