Tajine de Lotte

Tajine de Lotte is a flavorful Moroccan baked dish featuring tender monkfish, a medley of aromatic spices, and vibrant vegetables. This healthy dish is a perfect blend of textures and flavors, making it a delightful culinary experience.

Ingredients

• Monkfish fillet - 300 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Red bell pepper - 1 medium, sliced
• Zucchini - 1 medium, sliced
• Carrot - 1 medium, sliced
• Cherry tomatoes - 150 grams, halved
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Ground turmeric - 1/2 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Lemon - 1, juiced

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large skillet, heat the olive oil over medium heat and sauté the chopped onion and minced garlic until translucent, about 5 minutes.
3. Add the sliced red bell pepper, zucchini, and carrot to the skillet, and cook for another 5-7 minutes until they begin to soften.
4. Stir in the cherry tomatoes, ground cumin, ground coriander, ground turmeric, paprika, salt, and black pepper. Cook for an additional 2 minutes to combine the flavors.
5. Place the monkfish fillet in a baking dish and pour the vegetable mixture over it. Drizzle with lemon juice and sprinkle with chopped parsley.
6. Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes.
7. Remove the foil and bake for an additional 10 minutes, allowing the fish to finish cooking and the top to lightly brown.
8. Serve hot, garnished with extra parsley if desired.

Nutrition

• Calories: 400
• Protein: 40 g
• Carbs: 25 g
• Fiber: 6 g
• Sugar: 6 g
• Sodium: 300 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in lean protein from monkfish, promoting muscle health.
• Rich in vitamins and antioxidants from vegetables, supporting overall health.

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