MOROCCAN FISH STEW
This quick and easy one-pot is bursting with gut-friendly vegetables and chunky pieces of fish for a healthy, filling dinner
Provided by Good Food team
Time 50m
Number Of Ingredients 18
Steps:
- Heat the oil in a large flameproof casserole dish or saucepan and gently fry the onion, leeks and fennel for 10 mins, stirring occasionally, or until the veg is well softened and lightly browned. Add the garlic and spices, and cook for 30 secs more. Season well with ground black pepper.
- Tip in the chopped tomatoes, sweet potatoes, peppers, chickpeas, orange juice and peel with 300ml water and bring to a gentle simmer. Cover loosely and cook for 20 mins, stirring occasionally, until the potatoes are softened but not breaking apart.
- Add the fish pieces on top of the bubbling liquid and cover. Poach over a medium heat for 3-4 mins or until the fish is just cooked. Adjust the seasoning and serve scattered with parsley.
Nutrition Facts : Calories 448 calories, Fat 12 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 49 grams carbohydrates, Sugar 26 grams sugar, Fiber 13 grams fiber, Protein 29 grams protein, Sodium 0.7 milligram of sodium
CARA'S MOROCCAN STEW
Lentils, chick peas, and veggies in a highly aromatic stew. This is a delicious and hearty recipe that is worth the effort. I make this ahead of time for the week to come and it is always a hit. Optional garnishes are yogurt, fresh mint, and cayenne pepper.
Provided by Cara Lewis-Watts
Categories Soups, Stews and Chili Recipes Stews
Time 1h15m
Yield 8
Number Of Ingredients 25
Steps:
- Fill a large pot with water and bring to a boil over high heat. Stir in the lentils, bay leaves, and whole garlic cloves. Return to a boil, then reduce heat to low and simmer lentils until they are cooked but still firm, about 10 minutes. Drain well. Place lentils in a bowl; toss with olive oil, thyme, and 1 tablespoon chopped garlic. Remove bay leaves and whole garlic cloves; set aside.
- Heat 1 tablespoon olive in a large pot over medium heat. Stir in chili flakes, cinnamon, cumin, and coriander and cook until fragrant. Add garlic, onion, celery, zucchini, red and yellow peppers, and squash; cook 3 or 4 minutes.
- Mix in the lentils, tomatoes, chickpeas, and vegetable stock. Raise heat to medium-high until stew just begins to boil; reduce heat to low and cover. Simmer until squash is tender, about 20 minutes, stirring once or twice. Add the chopped parsley. Ladle into serving bowls and garnish with a dollop of yogurt, some chopped mint, and a pinch of cayenne pepper.
Nutrition Facts : Calories 302.9 calories, Carbohydrate 49.7 g, Cholesterol 0.9 mg, Fat 8.4 g, Fiber 12 g, Protein 11.6 g, SaturatedFat 1.2 g, Sodium 414 mg, Sugar 10.2 g
CHEF JOHN'S BRAZILIAN FISH STEW
My interpretation of Brazilian seafood stew (or moqueca) uses just fish, so I'm calling it the weeknight version. It's ready to serve in less than 30 minutes.
Provided by Chef John
Categories World Cuisine Recipes Latin American South American Brazilian
Time 32m
Yield 6
Number Of Ingredients 19
Steps:
- Bring water and rice to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until rice is tender and liquid has been absorbed, 20 to 25 minutes.
- Heat olive oil in a skillet over medium heat. Add onions and 1 teaspoon salt. Cook and stir just until onions start to get soft, 3 or 4 minutes. Add tomato paste, garlic, paprika, cumin, and cayenne pepper. Continue cooking about 3 minutes. Pour in coconut milk and add soy sauce. When mixture starts to bubble, let it simmer about 5 minutes.
- Increase heat to medium-high. Stir in bell peppers, jalapeno peppers, and green onions. Let mixture come back to a simmer. Transfer fish to skillet; stir. Cover and cook over medium-high heat until fish starts to flake, about 5 minutes. Remove from heat. Add salt, cilantro, and lime juice; stir carefully to avoid breaking up the fish. Serve with rice.
Nutrition Facts : Calories 399 calories, Carbohydrate 32.6 g, Cholesterol 46.9 mg, Fat 19 g, Fiber 2.6 g, Protein 25.6 g, SaturatedFat 13.3 g, Sodium 599.8 mg, Sugar 2.6 g
MOROCCAN FISH STEW
A friend saw this being created on a TV cookery show and decided to do it for me, it is just so tasty I had to post it, please please try this dish if you don't you'll never know how good this really is!
Provided by Ozzy5223
Categories Stew
Time 1h20m
Yield 4 serving(s)
Number Of Ingredients 16
Steps:
- Heat the olive oil in a large heavy-based pan over a medium heat.
- Add the onion and cook, stirring occasionally, for five minutes, or until the onion is translucent.
- Add the garlic, ginger, cumin, turmeric and cinnamon stick and cook for two minutes, stirring regularly.
- Add the cayenne pepper, tomatoes, salt and 250ml/9oz of water and cook, stirring frequently, for ten minutes.
- Add the fish and simmer for five minutes, or until the fish is almost cooked and tender.
- Add the chickpeas and honey and cook for a further 2-3 minutes, then season, to taste, with salt and freshly ground black pepper.
- To serve, spoon out the stew into bowls and garnish with fresh coriander leaves and flaked almonds.
Nutrition Facts : Calories 300.8, Fat 5.8, SaturatedFat 0.8, Cholesterol 53.8, Sodium 413.3, Carbohydrate 33.9, Fiber 6.5, Sugar 7.1, Protein 28.7
MOROCCAN SEAFOOD STEW WITH COUSCOUS
Provided by Food Network Kitchen
Time 30m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Put the couscous in a medium heatproof bowl; add 1 cup boiling water and stir. Cover with plastic wrap and set aside.
- Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the onion and cook, stirring often, until it starts softening, about 5 minutes. Stir in the paprika, cumin, 1 teaspoon salt and a few grinds of pepper. Cook, stirring, until the onion is coated, about 1 minute. Stir in 1/2 cup water, the tomatoes, green beans, olives and brine, and cilantro. Bring to a simmer and cook until slightly reduced, about 5 minutes.
- Stir in the mussels. Cover and cook until they start opening, 3 to 5 minutes. Stir in the shrimp; continue to cook, covered, until the mussels are open and the shrimp are opaque, about 5 minutes. (Discard any unopened mussels.) Fluff the couscous with a fork. Divide among bowls; top with the seafood stew and more cilantro.
Nutrition Facts : Calories 410, Fat 12 grams, SaturatedFat 2 grams, Cholesterol 96 milligrams, Sodium 1564 milligrams, Carbohydrate 50 grams, Fiber 10 grams, Protein 24 grams, Sugar 9 grams
FISH STEW (MOROCCAN TAGINE)
This is a simple dish to make with a lot of flavor. Any of these firm white-fleshed fish can be used in this tagine; sea bass, stripped bass, red snapper, porgy, halibut, cod, haddock, or pollack. I adjusted the amount of lemon juice in this recipe after the reviews said it was too much. Thanks for the great input.
Provided by FDADELKARIM
Categories Stew
Time 1h30m
Yield 4-6 serving(s)
Number Of Ingredients 19
Steps:
- Charmoula:.
- Blend the herbs together in a bowl with the garlic & vinegar until pasty. Stir in the lemon juice & spices.
- Tagine:.
- Cut the fish into 2 inch pieces. Rub each piece with the charmoula & then place into the bowl to marinate (at least 30 minutes).
- Preheat the oven to 400 degrees.
- Slice the carrots in half down the middle. Peel the potatoes & slice thinly. Slice the tomatoes crosswise. Remove the seeds from the peppers & slice into large pieces. Set aside --
- Place the carrots across the bottom of a 9x13 cake pan (fat end, skinny end, fat end, etc). This becomes a sort of bed for the fish, keeping it from sticking to the bottom & assuring that there is always sauce underneath to give it flavor.
- Arrange the fish on top of the carrots. Dip the sliced potatoes into the charmoula & spread over the fish. Repeat with tomatoes & peppers. Sprinkle the garlic over the vegetables.
- Mix the remaining charmoula with the tomato paste, lemon juice, oil, & water. Pour this over the vegetables.
- Cover with aluminum foil & bake 35 minutes. Remove the cover. Raise the oven heat to the highest setting & move the pan to the uppermost shelf of the oven. Bake additional 20 minutes, or until the fish is cooked & a nice crust has formed over the vegetables.
- Serve warm, not hot.
Nutrition Facts : Calories 472.1, Fat 17.2, SaturatedFat 1.7, Cholesterol 152.3, Sodium 259, Carbohydrate 33.9, Fiber 6.2, Sugar 7.6, Protein 46.1
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