Tajine de Rouget

Tajine de Rouget is a vibrant Moroccan seafood dish featuring tender red mullet, infused with aromatic spices and fresh vegetables, simmered to perfection. This dairy-free delight is a perfect balance of flavors, showcasing the essence of Moroccan cuisine.

Ingredients

• Red mullet fillets - 300 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, thinly sliced
• Garlic - 3 cloves, minced
• Red bell pepper - 1, sliced
• Zucchini - 1 medium, diced
• Tomatoes - 2 medium, chopped
• Cilantro - 2 tablespoons, chopped
• Parsley - 2 tablespoons, chopped
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Turmeric - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Lemon - 1, juiced
• Water - 200 ml

Steps

1. Heat olive oil in a tajine or a deep skillet over medium heat.
2. Add the sliced onion and sauté until soft and translucent, about 5 minutes.
3. Stir in the minced garlic, red bell pepper, and zucchini, cooking for another 5 minutes until slightly tender.
4. Add the chopped tomatoes, cumin, paprika, turmeric, salt, and black pepper. Cook for 5 more minutes, allowing the tomatoes to break down.
5. Place the red mullet fillets on top of the vegetable mixture, and sprinkle with cilantro and parsley.
6. Pour the lemon juice and water over the fish and vegetables, cover, and simmer on low heat for 15-20 minutes, until the fish is cooked through.
7. Serve hot, garnished with additional chopped herbs if desired.

Nutrition

• Calories: 360
• Protein: 30 g
• Carbs: 20 g
• Fiber: 5 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.2 L

Health Benefits

• High in omega-3 fatty acids, promoting heart health.
• Rich in vitamins and minerals from fresh vegetables.

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