Tajine de Merlu

Tajine de Merlu is a vibrant Moroccan seafood dish that combines the delicate flavors of hake with aromatic spices and fresh vegetables. This healthy meal is cooked slowly in a traditional tajine, allowing the ingredients to meld together beautifully.

Ingredients

• Hake fillets - 300 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Bell pepper - 1, sliced
• Zucchini - 1 medium, sliced
• Tomatoes - 2 medium, chopped
• Carrot - 1 medium, sliced
• Cilantro - 2 tablespoons, chopped
• Parsley - 2 tablespoons, chopped
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Lemon - 1, juiced
• Water - 200 milliliters

Steps

1. In a tajine or a large skillet, heat the olive oil over medium heat.
2. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent.
3. Stir in the sliced bell pepper, zucchini, carrot, and chopped tomatoes, cooking for about 5 minutes until the vegetables start to soften.
4. Add the cumin, paprika, cinnamon, salt, and black pepper, mixing well to coat the vegetables with the spices.
5. Pour in the water and bring to a simmer, then reduce the heat to low and cover the tajine.
6. Cook for about 10 minutes, allowing the flavors to meld together.
7. Gently place the hake fillets on top of the vegetable mixture, then drizzle the lemon juice over the fish.
8. Cover again and cook for an additional 15 minutes or until the fish is cooked through and flakes easily with a fork.
9. Remove from heat and garnish with chopped cilantro and parsley before serving.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 20 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

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

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