Fish Tajine

Fish Tajine is a fragrant and flavorful Lebanese seafood dish, where tender fish is slow-cooked with vegetables and aromatic spices. This dish captures the essence of Mediterranean cuisine, offering a delightful blend of tastes and textures.

Ingredients

• White fish fillets (e.g., cod or haddock) - 300 grams
• Olive oil - 3 tablespoons
• Onion, finely chopped - 1 medium
• Garlic, minced - 3 cloves
• Red bell pepper, sliced - 1 medium
• Zucchini, diced - 1 medium
• Carrot, sliced - 1 medium
• Tomatoes, chopped - 2 medium
• Cilantro, chopped - 2 tablespoons
• Lemon juice - 2 tablespoons
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - ½ teaspoon
• Water - 200 milliliters
• Preserved lemon, diced - 1 tablespoon

Steps

1. Heat olive oil in a tajine or a heavy-bottomed pot over medium heat.
2. Add the chopped onion and garlic, sautéing until soft and translucent, about 5 minutes.
3. Add the red bell pepper, zucchini, and carrot, cooking for another 5-7 minutes until slightly tender.
4. Stir in the chopped tomatoes, cilantro, lemon juice, cumin, paprika, salt, and black pepper. Cook for 5 minutes, allowing the tomatoes to break down.
5. Carefully place the fish fillets on top of the vegetable mixture and gently spoon some of the sauce over the fish.
6. Add the preserved lemon and pour in the water, ensuring the fish is partially submerged in the sauce.
7. Cover the tajine or pot and simmer on low heat for about 20 minutes, or until the fish is cooked through and flakes easily with a fork.
8. Remove from heat, garnish with additional cilantro if desired, and serve hot with crusty bread or rice.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• High in vegetables, providing essential vitamins and minerals.

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