SparkPeople Advertisers Keep the Site Free
Be the first to
rate this recipe!
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 513.7
  • Total Fat: 19.8 g
  • Cholesterol: 3.1 mg
  • Sodium: 3,085.7 mg
  • Total Carbs: 30.7 g
  • Dietary Fiber: 5.0 g
  • Protein: 45.4 g

View full nutritional breakdown of Monk fish Tangine calories by ingredient
Report Inappropriate Recipe

Monk fish Tangine

Submitted by: HAYLEYDTHATSME
Monk fish Tangine

Introduction

Great source of protein with 45.4g per serving! Also great for Vitamin B-6, C & E intake and a source of calcium, iron and manganese :) Great source of protein with 45.4g per serving! Also great for Vitamin B-6, C & E intake and a source of calcium, iron and manganese :)
Number of Servings: 4

Ingredients

    * 900g monk fish tail
    * 12 small new potatoes
    * 3 tbsp olive oil
    * a knob of butter
    * 2 green peppers, grilled until black, skinned and cut in to strips
    * 16 cherry tomatoes
    * 3-4 garlic cloves, thinly sliced
    * sea salt and freshly ground black pepper
    * 12 fleshy black olives
    * 1 lemon, cut into wedges to serve

    chermoula spice mix ingredients

    * 2 garlic cloves
    * 1 tsp coarse salt
    * 1-2 tsp cumin seeds, crushed or ground
    * 1 red chilli, deseeded and chopped
    * freshly squeezed juice of 1 lemon
    * 2 tbsp olive oil
    * a small bunch of coriander, roughly chopped

Directions

1. Make the chermoula in a mortar and pestle. Pound the garlic and salt to a paste. Stir in the cumin, chilli, lemon juice, olive oil and coriander. Put the fish in a shallow dish and rub with most of the chermoula (reserve a little). Cover and marinate in the refrigerator for 1-2 hours.
2. Boil the potatoes for about 8 minutes, then drain and refresh under cold water. Peel and thickly slice.
3. Heat 2 tablespoons olive oil with the butter in a tagine. Stir in the garlic and when it begins to brown, add the tomatoes. When the tomatoes have softened, add the peppers, reserved chemoula and seasoning to taste. Tip the mixture onto a plate.
4. Arrange the potatoes in the base of the tagine and top with half the tomato mixture. Cut the fish into chunks, place on top, cover with the rest of the tomato mixture, add the olives and drizzle the remaining olive oil over. Pour in 125ml of water, cover wih the lid and cook for 15-20 minutes. Serve with wedges of lemon.


Number of Servings: 4

Recipe submitted by SparkPeople user HAYLEYDTHATSME.






Great Stories from around the Web


Rate This Recipe