In the Middle East, fish is generally broiled or grilled, fried, or baked. It only appears in a few classic stews and soups, such as this North African recipe, which is popular in the coastal regions of Morocco, Tunisia, Libya, and Egypt.
Ingredients
- 3 tbsp olive oil
- 1 onion, finely chopped
- 3 garlic cloves, finely chopped
- 3 tsp harissa paste
- small bunch of flat-leaf parsley, finely chopped
- 4 cups hot fish stock
- 0.66 cup white wine (optional)
- 14 oz (400 g) can chopped tomatoes, drained
- 2ΒΌ lb (1 kg) fresh firm-fleshed fish fillets, such as cod, haddock, ling, grouper, sea bass, or napper, cut into bite-sized chunks
- salt and freshly ground black pepper
- small bunch of cilantro, coarsely chopped, to garnish
For a gluten-free option
- use gluten-free stock
How to Make It
- Heat the oil in a large, deep, heavy-bottomed pan and stir in the onion and garlic, until they begin to color. Add the harissa and parsley and pour in the fish stock. Bring to a boil, reduce the heat, and simmer, uncovered, for 10 minutes to let the flavors mingle.
- Add the wine, if using, and the tomatoes. Gently stir in the fish chunks and bring to a boil again. Reduce the heat, season to taste, and simmer uncovered for about 5 minutes to make sure the fish is cooked through. Scatter the chopped cilantro over the top and serve immediately.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 218 kcal Calories from Fat: 45 kcal |
|
% Daily Value*
|
| Total Fat 5 g 14% |
Saturated Fat 0.8 g 4% |
Trans Fat 0.0 g |
carbohydrates 4 g 3% |
Dietary Fiber 0.9 g 2% |
Sugars 4 g 4% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |