Moroccan Fish in Spicy Tomato Sauce

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(3 customer reviews)
$0.00 Cooking Fee
Serving Size: About 5.5 oz each
Diets: Dairy Free, Diabetes Friendly, Egg Free, Gluten Free, Heart Healthy, Lower Carb, Nut Free, Reduced Fat, Refined Sugar Free, Soy Free
Recipe adapted from: Syd Bailey
Traditional Moroccan fish stew. Best served with steamed rice, or couscous or cauliflower rice for low carb option. The traditional way is to eat it with challah or pita bread. Enjoy!
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Ingredients Scale

Adjust the ingredients measurement scale here by changing this number. 10

Instructions

Fish

  • Make sure fish is at room temperature. Heat 2 tbs of oil in saute pan over high heat. Salt and pepper fish on both sides. In batches sear fish for 2-3 minutes on each side adding more oil each time. Set aside on plate. Make sure pan is hot before adding more fish.
  • If you are cooking a previously frozen fish, skip the searing.

Sauce

  • Saute the onion and garlic until translucent, then add the red bell pepper stripes
  • Add tomato paste and spices and stir until just starting to brown and very fragrant.
  • Then add the can of crushed tomatoes, the chickpeas and water
  • Stir well – let cook covered for 10 minutes.
  • Gently place the fish in a pyrex baking dish and pour sauce over. Bake in 375 oven for 7-10 minutes. remove and sprinkle with cilantro and mint.

Cook Times

Active Prep10
Hands-On Cook15
Hands-Off Cook10
Passive0
Total Time35 minutes
Recipe Serving Size10

Ingredients

Ingredients

  • 3 pound cod fillet Thick sturdier white fish like rockfish, cod or snapper, seabass or halibut work best
  • 15 ounce canned chickpeas
  • 1 cup red onion thinly sliced
  • 1 red bell pepper seeded and cut into stripes
  • 2 tablespoon garlic minced
  • 1/4 cup extra virgin olive oil
  • 2 tablespoon tomato paste
  • 1 1/2 tablespoon smoked paprika Or replace with sweet paprika if you don't like the smoked flavor
  • 1/2 teaspoon cayenne pepper or more if you like extra heat
  • 2 teaspoon ground ginger
  • 1 tablespoon ground cumin
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon ground black pepper or more if you like extra heat
  • 1 cup water
  • 28 ounce canned crushed tomatoes
  • 1/4 cup fresh cilantro chopped
  • 1/4 cup fresh mint chopped

Cooking Tools Required

Can Opener, Cutting board, Measuring cups and spoons, Mixing bowls, Saute pan, Sharp Knives, Top Stove
Reheating/Serving Instructions

Reheat in 375 oven or saute pan for 5 minutes until heated through.

Nutrition

Calories: 277kcal | Carbohydrates: 22g | Protein: 30g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 59mg | Sodium: 444mg | Potassium: 1058mg | Fiber: 6g | Sugar: 7g | Vitamin A: 1300IU | Vitamin C: 27mg | Calcium: 91mg | Iron: 4mg

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