Moroccan fish

This Moroccan fish recipe is healthy, full of flavour and couldn’t be easier to make. Whether you’re cooking an easy weeknight dinner or a special holiday meal, you can’t go wrong with this recipe.

Serves: 4
Ingredients: 13
Serving size: 350 g
Total calories: 204
Protein: 20.64 g
Fat: 7.96 g
Carbohydrates: 14.25 g
Fibre: 4.1 g

Ingredients

  • 2 tbsp extra virgin olive oil
  • 1 onion, chopped
  • 3 cloves garlic, crushed
  • ½ medium fennel bulb, washed and thinly sliced
  • ¼ tsp fennel seeds
  • 1 tsp garam masala
  • 1 tsp ground cumin
  • 500 g ripe tomatoes, washed and chopped
  • 2 tsp tomato paste
  • 4 blue eye cod steaks
  • 1 bunch fresh parsley, washed and chopped
  • 1 lemon, rind grated then juiced
  • Salt and pepper to taste

Method

  1. Heat 1 tablespoon oil in frying pan. Add onion, garlic, cumin, garam masala, fennel and fennel seeds. Stir fry 2 to 3 minutes.
  2. Stir in tomatoes and cook for 2 minutes.
  3. Add tomato paste, simmer for 15 minutes, stir occasionally and then set aside.
  4. Heat remaining oil in fry pan. Add fish and sear quickly on both sides.
  5. Transfer fish to kitchen paper and wipe out pan to remove excess oil. Turn off the heat.
  6. Lay most of the parsley on the bottom of the pan. Place the fish in a single layer on top of the parsley. Sprinkle lemon rind and juice and season with pepper and salt. Pour over the tomato sauce. Apply heat to simmer for 10 minutes.
  7. Serve with steamed green vegetables (asparagus, spinach, beans etc.) and garnish with parsley.
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