Recipe: Moroccan fish tagine

Dietitian's tip: A Moroccan tagine is a slow-simmered stew named after the conical pot in which it's cooked. Although this recipe calls for a saucepan, the flavors are authentic. Serve it over steamed couscous or bulgur.

 

Ingredients

Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion and bell pepper and saute until soft but not browned, about 8 minutes. Add the garlic and tomatoes and saute until the tomatoes are tender, about 3 minutes. Stir in the cumin and paprika and simmer for 1 minute.

Carefully pour in the stock, raise the heat to high and bring the mixture to a boil. Add the fish and mushrooms. When the mixture returns to a boil, reduce the heat to low. Simmer until the fish is opaque throughout, about 3 minutes.

Stir in the tahini, preserved lemon, parsley, cilantro and salt. Ladle into warmed individual bowls and serve immediately.

Nutritional Analysis

(per serving)

Calories	289	Monounsaturated fat	3 g
Protein	38 g	Cholesterol	52 mg
Carbohydrate	11 g	Sodium	566 mg
Total fat	10 g	Fiber	3 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	1
Protein and dairy	2
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Nonstarchy vegetables	3
Meat and meat substitutes	4
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	3
Meats, poultry and fish	4
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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