Tajine de Thon

Tajine de Thon is a vibrant and aromatic Moroccan seafood dish that combines fresh tuna with a medley of vegetables and spices, all slow-cooked to perfection in a traditional tajine. This healthy meal is not only flavorful but also packed with nutrients, making it a delightful choice for seafood lovers.

Ingredients

• Fresh tuna steak - 250 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Bell pepper - 1 medium, diced
• Tomatoes - 2 medium, diced
• Carrot - 1 medium, sliced
• Zucchini - 1 medium, diced
• Cilantro - 2 tablespoons, chopped
• Parsley - 2 tablespoons, chopped
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Water - 200 milliliters

Steps

1. Heat olive oil in a tajine or a large skillet over medium heat.
2. Add the chopped onion and minced garlic, sauté until translucent, about 3-4 minutes.
3. Add the diced bell pepper, carrot, and zucchini, and cook for another 5 minutes until they begin to soften.
4. Stir in the diced tomatoes, cumin, paprika, salt, and black pepper. Cook for 5 minutes, allowing the tomatoes to break down.
5. Cut the fresh tuna into bite-sized pieces and add them to the pot, gently stirring to coat with the vegetable mixture.
6. Pour in the water and lemon juice, then bring to a simmer.
7. Cover and cook for 15-20 minutes on low heat, allowing the flavors to meld and the tuna to cook through.
8. Once done, remove from heat and stir in the chopped cilantro and parsley before serving.

Nutrition

• Calories: 350
• Protein: 36 g
• Carbs: 20 g
• Fiber: 5 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 60 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• High in protein, supporting muscle growth and repair.
• Packed with vitamins and minerals from fresh vegetables.

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