Harira aux Fruits de Mer

Harira aux Fruits de Mer is a traditional Moroccan dish that beautifully combines the flavors of fresh seafood with aromatic spices and herbs. This healthy seafood stew is both hearty and nutritious, making it a perfect meal for any occasion.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Celery - 1 stalk, diced
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Tomatoes - 2 medium, chopped
• Fish stock - 500 ml
• Chickpeas - 100 grams, cooked
• Fresh parsley - 2 tablespoons, chopped
• Fresh cilantro - 2 tablespoons, chopped
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Saffron strands - a pinch
• Salt - to taste
• Black pepper - to taste
• Mixed seafood (shrimp, mussels, and squid) - 250 grams
• Lemon - 1, for serving

Steps

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sauté until translucent.
2. Add the diced celery, carrot, and bell pepper, cooking for another 5 minutes until they soften.
3. Stir in the chopped tomatoes and cook for an additional 5 minutes until they break down.
4. Pour in the fish stock and bring to a simmer. Add the cooked chickpeas, cumin, paprika, saffron, salt, and black pepper.
5. Allow the mixture to simmer for about 10 minutes to let the flavors meld together.
6. Add the mixed seafood to the pot and cook for another 5-7 minutes until the seafood is cooked through and tender.
7. Remove from heat and stir in the chopped parsley and cilantro.
8. Serve hot, garnished with lemon wedges on the side.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 30 g
• Fiber: 7 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 120 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from seafood, which are beneficial for heart health.
• High in protein and fiber, promoting satiety and muscle health.

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