Tajine de Sardines

Tajine de Sardines is a traditional Moroccan dish that combines the rich flavors of sardines with a medley of spices and vegetables, all slow-cooked in a beautiful earthenware pot. This gluten-free delight offers a healthy and aromatic lunch option that transports you straight to the heart of Morocco.

Ingredients

• Fresh sardines - 400 grams, cleaned and filleted
• Olive oil - 3 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Red bell pepper - 1 medium, diced
• Tomato - 2 medium, chopped
• Fresh parsley - 2 tablespoons, chopped
• Fresh cilantro - 2 tablespoons, chopped
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Cayenne pepper - 1/4 teaspoon
• Salt - to taste
• Black pepper - to taste
• Lemon - 1, juiced
• Water - 150 milliliters

Steps

1. In a large tajine or heavy pot, heat the olive oil over medium heat.
2. Add the chopped onion and garlic, sautéing until the onion becomes translucent.
3. Stir in the diced red bell pepper and continue cooking for another 5 minutes.
4. Add the chopped tomatoes, parsley, cilantro, cumin, paprika, cayenne, salt, and black pepper, stirring well to combine.
5. Layer the sardine fillets on top of the vegetable mixture and drizzle with lemon juice.
6. Pour in the water, cover the tajine, and let it simmer on low heat for about 15 minutes, or until the sardines are cooked through.
7. Remove from heat and let it sit for a few minutes before serving.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 15 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.15 L

Health Benefits

• Rich in omega-3 fatty acids from sardines, which support heart health.
• High in protein, aiding in muscle repair and growth.

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