Recipe: Moroccan fish tagine

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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.

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:289Cholesterol:52 mg
Protein:38 gSodium:566 mg
Carbohydrate:11 gFiber:3 g
Total fat:10 gPotassium:
Saturated fat:1 gCalcium:
Monounsaturated fat:3 g
This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
Last Updated: 2011-04-15
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