Mouneh with Fish

Mouneh with Fish is a delightful Lebanese dish that combines the freshness of fish with a medley of vegetables and fragrant spices. This vegetarian seafood creation is not only flavorful but also a healthy option for seafood lovers.

Ingredients

• White fish fillets (such as cod or tilapia) - 200 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 small, diced
• Red bell pepper - 1, diced
• Zucchini - 1 medium, diced
• Tomatoes - 2 medium, diced
• Parsley - 2 tablespoons, chopped
• Cilantro - 2 tablespoons, chopped
• Lemon juice - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Paprika - 1 teaspoon
• Cumin - 1/2 teaspoon
• Water - 250 ml

Steps

1. In a large skillet, heat the olive oil over medium heat.
2. Add the diced onion and minced garlic, sautéing until the onion is translucent.
3. Stir in the diced red bell pepper and zucchini, cooking for about 5 minutes until softened.
4. Add the diced tomatoes, parsley, cilantro, lemon juice, salt, black pepper, paprika, and cumin to the skillet, stirring well to combine.
5. Place the fish fillets on top of the vegetable mixture, gently pressing them down into the sauce.
6. Pour the water into the skillet, cover, and simmer for 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
7. Remove from heat and let sit for a few minutes before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 20 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 60 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.25 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• High in fiber and vitamins from vegetables, supporting digestive health.

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