Seafood tagine

Seafood tagine is a delicious Moroccan stew that perfectly combines the flavors of fish and shellfish. This recipe offers the convenience of a frozen mix, making it quick and easy to make. The combination of delicate seafood, aromatic spices and a rich tomato broth creates a dish that is both comforting and full of flavor.

Serve this exquisite seafood tagine on a bed of zesty almond couscous to give the dish that extra special touch. The couscous provides a delicious texture and is enriched with the nutty flavor of almonds, giving the dish a unique and delicious touch. Treat yourself to this tasty and healthy meal that will transport your taste buds straight to the vibrant streets of Morocco.

Ingredients

  • 1 tbsp vegetable oil
  • 1 onion, chopped
  • 1 red pepper, deseeded and chopped
  • 1 garlic clove, finely chopped
  • 2 tbsp harissa
  • 2 x 400g cans of chopped tomatoes
  • 400g canned chickpeas
  • Selection of frozen seafood in 350g bags
  • 300g couscous
  • small package of coriander, leaves only, roughly chopped
  • 25 g roasted almond flakes
  • Zest and squeeze half a lemon, reserve the other half for serving

Preparation steps

  1. Heat the oil in a large skillet and cook the onion and red pepper until softened, about 5 minutes.
  2. Stir in garlic, harissa, and chopped tomatoes and cook until thickened, about 10 minutes.
  3. Add the frozen seafood and cook for about 10 minutes more.
  4. Place the couscous in a serving bowl, pour boiling water over it and cover with cling film.
  5. Allow the tagine to soak while it cooks, then stir in most of the coriander, almonds, lemon zest and juice, and spices.
  6. Serve the tagine with the couscous and cut the remaining lemon half into wedges to squeeze over the top.
  7. Sprinkle the remaining coriander over the top and serve.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
534 11g 1g 72g 11g 10g 32g 1.7g

Equipment and tools

To make this seafood tagine recipe, you will need the following equipment and tools:

  • Large cooking pot
  • cutting board
  • Knife
  • Spatula or wooden spoon
  • tin opener
  • measuring spoon
  • grater
  • tablespoon

Allergen information

This seafood tagine recipe contains the following allergens:

  • seafood

Please note that this recipe may also contain other allergens not listed above. It is important to check the specific ingredients and products used to ensure they are safe for consumption, especially if you have allergies or dietary restrictions.

Storage and leftovers

If you have leftovers from your seafood tagine, you can store them in an airtight container in the refrigerator for up to 3 days. When reheating, be sure to heat the dish thoroughly until steaming hot. Discard any leftovers left at room temperature for more than 2 hours.

Health Benefits of Seafood Tagine

Seafood tagine is a tasty and nutritious dish that combines the goodness of various seafood with vegetables and fragrant spices. This dish offers several health benefits due to its main ingredients and cooking methods. Let’s explore some of the health benefits of seafood tagine:

1. Rich in Omega-3 fatty acids

The seafood used in this dish is an excellent source of omega-3 fatty acids. These essential fatty acids are known to support heart health, reduce inflammation, and improve brain function. Regular consumption of omega-3 fatty acids is also associated with a lower risk of various chronic diseases.

2. Rich in protein

Seafood is an excellent source of high-quality protein. Protein is essential for the growth, repair and maintenance of tissue in our body. Including protein-rich ingredients like seafood and chickpeas in your diet can promote muscle building and contribute to a feeling of satiety, which can be helpful in weight management.

3. Packed with vitamins and minerals

The combination of vegetables such as onions, red peppers and garlic in the seafood tagine provides a range of vitamins and minerals. These include vitamin C, vitamin A, vitamin K, folic acid and potassium. These nutrients play an important role in supporting immune function, healthy vision, bone health and maintaining electrolyte balance.

4. Excellent source of fiber

Adding chickpeas to the seafood tagine gives the dish a good amount of fiber. Fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements and preventing constipation. It can also help control blood sugar levels, lower cholesterol, and support healthy weight management.

5. Low saturated fat content

Making seafood tagine with vegetable oil instead of saturated fats like butter or lard makes it a healthier choice. Seafood itself is generally low in saturated fat, which is known to increase the risk of heart disease and other health problems. Choosing lean cooking methods such as steaming or grilling will further reduce the overall fat content of the dish.

Overall, seafood tagine is a delicious and nutritionally balanced dish that offers a number of health benefits. Its combination of seafood, vegetables and healthy ingredients makes it an excellent choice for anyone who wants to enjoy a tasty meal while supporting their overall well-being.

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