Fish Tagine

Fish Tagine is a vibrant and aromatic Lebanese seafood dish that combines fresh fish with a medley of spices, vegetables, and herbs, creating a delightful and healthy meal. This easy-to-make dish is perfect for seafood lovers looking to enjoy a high-protein dinner with a hint of Mediterranean flair.

Ingredients

• White fish fillets (e.g., cod or haddock) - 300 grams
• Olive oil - 2 tablespoons
• Onion, finely chopped - 1 medium
• Garlic, minced - 2 cloves
• Bell pepper, sliced - 1 medium
• Tomato, diced - 1 medium
• Carrot, sliced - 1 small
• Zucchini, sliced - 1 small
• Cilantro, chopped - 2 tablespoons
• Parsley, chopped - 2 tablespoons
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon
• Vegetable broth - 200 milliliters

Steps

1. Heat olive oil in a tagine or a large skillet over medium heat.
2. Add the chopped onion and minced garlic, sauté until the onion becomes translucent.
3. Stir in the sliced bell pepper, carrot, and zucchini; cook for about 5 minutes until slightly softened.
4. Add the diced tomato, ground cumin, ground coriander, paprika, salt, and black pepper; mix well and cook for another 3 minutes.
5. Pour in the vegetable broth and bring to a simmer.
6. Gently place the fish fillets on top of the vegetable mixture, cover with a lid, and let it cook for 10-12 minutes until the fish is cooked through and flakes easily.
7. Drizzle lemon juice over the fish and sprinkle with chopped cilantro and parsley before serving.
8. Serve hot with crusty bread or over a bed of couscous.

Nutrition

• Calories: 350
• Protein: 35 g
• Carbs: 20 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in omega-3 fatty acids from fish, beneficial for heart health.

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