Fragrant fish tagine

We present to you our delicious fragrant fish tagine, a delicious dish full of flavors. Not only is this recipe perfect for serving a large group, but it’s also a great option for busy weeknight schedules. Enjoy the delicious combination of fragrant spices and delicate fish to create a dish that is both filling and practical. As an added bonus, you can easily freeze any leftover portions so you can enjoy this delicious treat anytime. Try our fragrant fish tagine today and experience a culinary journey that will leave you wanting more.

Ingredients

  • 2 tbsp olive oil
  • 4 cloves of garlic, coarsely chopped
  • 4 tsp ground cumin
  • 2 tsp paprika
  • Bunch of coriander, chopped
  • 1 tsp salt
  • Juice and zest 1 lemon
  • 8 x 100 g tilapia fillets without skin
  • 2 tbsp olive oil
  • 2 large onions, halved and thinly sliced
  • 2 garlic cloves, sliced
  • 2 tsp ground cumin
  • 2 tsp paprika
  • 3 x 400g cans of chopped tomatoes
  • 500 ml fish broth
  • 175g pimento stuffed olives
  • 4 green peppers, quartered, seeded and sliced
  • 500g bag of young new potatoes, halved lengthwise

Tip

Freeze your tagine in small portions
For more
Flexibility, pack in portions
of two. Wrap that up
uncooked fish and
Prepare tagine separately
in freezer bags,
get rid of as
a lot of air out of it
bags as possible.
Will freeze forever
up to 1 month.
Defrost both
completely in
refrigerator, then
Reheat the tagine
heat in a pan until
boiling hot. Cook
the thawed fish
above for
4-6 mins

Preparation steps

  1. Prepare the chermoula by combining oil, garlic, cumin, paprika, three-quarters of the coriander, and salt in a small bowl.
  2. Add lemon juice to the mixture and blend with a hand blender until smooth.
  3. Place half of the chermoula over the fish fillets, making sure both sides are covered. Set aside to marinate.
  4. Heat oil in a pan and fry onions and garlic until soft and starting to color. This should take about 4-5 minutes.
  5. Add cumin and paprika to the pan and cook for another 2 minutes.
  6. Stir in the tomatoes, stock, olives and lemon zest, then add the remaining chermoula and simmer, uncovered, for 10 minutes.
  7. Add the peppers and potatoes to the tagine, cover and simmer for 15 minutes until the potatoes are tender.
  8. If choosing to freeze, reserve half of the sauce and refrigerate before freezing.
  9. Stir the remaining coriander into the tagine and then place the fish fillets on top (reserve 4 portions if freezing one portion).
  10. Cook the tagine for 4-6 minutes or until the fish is just cooked through.
  11. Serve the fragrant fish tagine with basmati rice, cooked with a little saffron if desired.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
282 11g 2g 24g 7g 5g 24g 2.76g

Equipment and tools

To prepare this fragrant fish tagine you will need the following equipment and tools:

  • Tagine dish
  • Large pan
  • dulcimer
  • Knife
  • measuring spoon
  • tin opener
  • Spatula or wooden spoon

Allergen information

This fragrant fish tagine contains the following allergens:

  • Garlic
  • Olives stuffed with pimento

Storage and leftovers

If you have leftovers or want to make this tagine in advance, here are some storage tips:

  1. Allow the tagine to cool completely.
  2. Divide it into small portions and pack them separately in airtight containers.
  3. Label the containers with the date and contents.
  4. Store in the refrigerator for up to 3 days.

For longer storage:

  1. Wrap the uncooked fish and tagine separately in freezer bags, removing as much air as possible.
  2. Freeze for up to 1 month.
  3. To defrost, place the tagine and fish in the refrigerator until completely thawed.
  4. Reheat the tagine in a pan until piping hot.
  5. Cook the thawed fish on the warmed tagine for 4-6 minutes.

Health Benefits of Fragrant Fish Tagine

The fragrant fish tagine is not only a delicious and aromatic dish, but also offers several health benefits. Packed with nutritious ingredients, this dish is a great addition to a balanced diet. Let’s explore the health benefits of some key components:

Tilapia fillets

Tilapia is a low-calorie, high-protein fish that is rich in omega-3 fatty acids. These heart-healthy fats can help reduce inflammation, improve brain function, and support overall cardiovascular health. Additionally, tilapia is a good source of several vitamins and minerals, including vitamin D, vitamin B12, selenium and phosphorus.

Garlic

Garlic not only adds flavor to the tagine, but also offers numerous health benefits. It contains compounds such as allicin, which have been shown to have antimicrobial, anti-inflammatory and immune-boosting properties. Garlic can also help lower blood pressure, lower cholesterol, and strengthen the body’s antioxidant defense system.

cumin

Cumin is a spice that not only adds warmth and depth to the dish but also provides several health benefits. In traditional medicine it is used to support digestion, stimulate the immune system and promote detoxification. Cumin is also a good source of iron and antioxidants.

paprika

In addition to being an excellent source of flavor, peppers also provide health benefits. It contains capsaicin, a compound that has been shown to have anti-inflammatory and pain-relieving properties. Peppers also contain a number of antioxidants, including vitamin A, vitamin E and carotenoids, which help protect against cell damage and promote overall well-being.

tomatoes

The chopped tomatoes used in the tagine are a rich source of antioxidants, vitamins and minerals. Tomatoes are particularly high in lycopene, a powerful antioxidant that may help reduce the risk of certain cancers and protect against heart disease. They are also a good source of vitamin C, potassium and folic acid.

Olives

Olives stuffed with pimento not only add a special flavor to the dish, but also provide health benefits. Olives are a good source of monounsaturated fats, which are known to be heart-healthy and may help lower cholesterol. They also provide vitamin E, iron and other important nutrients.

Green paprika

Green peppers are rich in vitamin C, which is essential for immune function and collagen synthesis. They also provide fiber, vitamin A and various antioxidants. Including green peppers in your diet can help support a healthy immune system, improve digestion, and protect against certain chronic diseases.

New potatoes

The young new potatoes used in the tagine are a good source of carbohydrates, fiber and vitamins. They are particularly high in potassium, which is important for maintaining healthy blood pressure and supporting proper muscle function. Potatoes also provide vitamin C, vitamin B6 and other essential nutrients.

By incorporating fragrant fish tagines into your diet, you can enjoy the delicious flavors while reaping the numerous health benefits of the nutritious ingredients. Enjoy this dish regularly to promote your overall well-being.

TIP: Freeze your tagine for more flexibility

If you want to prepare your fragrant fish tagine in advance or have leftovers, you can freeze them in small quantities. This allows for convenient meal preparation and portion control. Simply wrap the uncooked fish and tagine separately in freezer bags, removing as much air as possible. The frozen tagine stays fresh for up to 1 month. When you’re ready to enjoy, let both thaw completely in the fridge and then reheat the tagine in a pan until piping hot. Cook the thawed fish on top for 4-6 minutes to complete your tasty and healthy meal.

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