September 26, 2011 in Healthy Eating, Recipes, Wellness by empoweringwellness

Simple, Healthy Eating – Fish “Tagine” Recipe

Ok, technically this dish is not a “Tagine” because I don’t prepare it in a Tagine. I prepare it in a standard 6-quart dutch over. A Tagine is a cooking vessel (and serving vessel) that is common in the cooking of northern Africa (think Morocco). Nevertheless, the spices I use are reminiscent of Moroccan cuisine. Most importantly, this is a very simple meal that can be prepared in about 30 minutes. When they are in season at the height of summer, I love to use fresh tomatoes. In this version, I use canned, diced tomatoes. If you are using fresh tomatoes, coarsely chop 3-4 medium tomatoes instead of using the 14.5 oz. can that the recipe below calls for. The chilies and sweet peppers come from my garden in the summer.

I hope that you enjoy!

Ingredients:

• 4 tablespoons olive oil
• 1 large red onion, coarsely chopped
• 1 teaspoon ground cumin
• 1 cinnamon stick
• 1 pinch of saffron (about 10 threads)
• 2 celery sticks coarsely chopped
• 1 large carrot, peeled and coarsely chopped
• 1 small red sweet pepper, stemmed, seeded and coarsely chopped
• 1 small jalapeno or Serrano pepper, stemmed, seeded and finely chopped (add more if you want a spicier dish!)
• 4 large Yukon Gold potatoes, peeled and quartered
• 1 14.5 oz can diced tomatoes with their liquid / juice (see head note above about using fresh tomatoes)
• 1-1/2 lbs. filet of firm white fish – you can use snapper, haddock, cod, sea bass, tilapia or any firm fish you like – cut into 2-inch pieces
• 1-1/2 cups water
• 1 large handful of fresh basil or parsley (or both!), finely chopped
• 1 tablespoon of freshly grated lemon zest
• 1 tablespoon fresh squeezed lemon juice
• Fresh ground, black pepper (to taste)

Directions:

1. Heat the oil in a dutch oven over medium heat.
2. Add the onion, sweet pepper, chilies, saffron, cinnamon stick and cumin and cook until the onion is slightly caramelized and slightly soft.
3. Add the potatoes, celery, carrots,  and tomatoes. Stir to mix and coat vegetables in the cumin and saffron.
4. Add the 1-1/2 cups of water, bring to a boil and reduce heat. Cover and simmer for about 10 minutes
5. Season fish with salt and pepper.
6. When potatoes are soft but still firm, add the fish to the stew
7. Season with black pepper (to taste)
8. Simmer for another 6-8 minutes until fish is cooked through but not falling apart
9. Add the fresh herbs, lemon zest and juice just before serving

I like to serve this with a flat bread such as naan or pita.

Enjoy!!