Harira de Fruits de Mer

Harira de Fruits de Mer is a fragrant Moroccan seafood stew infused with aromatic spices and fresh herbs, perfect for seafood lovers. This dairy-free dish showcases the bounty of the sea, offering a warm and nourishing experience.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Celery - 1 stalk, finely chopped
• Carrot - 1 medium, diced
• Red bell pepper - 1 small, diced
• Tomato - 1 large, diced
• Cilantro - 1/4 cup, chopped
• Parsley - 1/4 cup, chopped
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Vegetable broth - 500 ml
• Chickpeas - 100 grams, cooked
• Fish fillet (cod or haddock) - 150 grams, cut into cubes
• Shrimp - 100 grams, peeled and deveined
• Mussels - 100 grams, cleaned
• Lemon - 1, juiced
• Water - 500 ml

Steps

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, celery, carrot, and red bell pepper. Sauté for about 5-7 minutes until the vegetables are softened.
2. Add the diced tomato, cilantro, parsley, ground cumin, ground coriander, paprika, salt, and black pepper. Stir to combine and cook for another 5 minutes to meld the flavors.
3. Pour in the vegetable broth and water, then bring the mixture to a gentle boil.
4. Once boiling, add the cooked chickpeas, fish fillet cubes, shrimp, and mussels. Reduce the heat to a simmer and cook for an additional 10-15 minutes, or until the seafood is cooked through.
5. Stir in the lemon juice, taste, and adjust seasoning if necessary. Remove from heat and let it sit for a few minutes before serving.
6. Serve hot, garnished with additional fresh parsley and cilantro if desired.

Nutrition

• Calories: 400
• Protein: 35 g
• Carbs: 35 g
• Fiber: 7 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 90 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from seafood which support heart health.
• Packed with vitamins and minerals from a variety of vegetables and herbs.

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