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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.
Serves 4
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion, chopped
- 1 yellow bell pepper, seeded and diced
- 1 clove garlic, minced
- 2 tomatoes, peeled and seeded, then diced
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon paprika
- 4 cups chicken stock, vegetable stock or broth
- 1 1/4 pounds red snapper or sea bass fillets cut into 3/4-inch cubes
- 1 cup thinly sliced white mushrooms
- 2 tablespoons tahini
- 1 tablespoon finely chopped preserved lemon or grated lemon zest
- 1 tablespoon finely chopped fresh flat-leaf (Italian) parsley
- 1 tablespoon finely chopped fresh cilantro (fresh coriander)
- 1/2 teaspoon salt
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)| Serving size: About 2 cups | |||
| 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 | ||
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