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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 308.9
  • Total Fat: 4.5 g
  • Cholesterol: 62.3 mg
  • Sodium: 266.8 mg
  • Total Carbs: 32.3 g
  • Dietary Fiber: 3.8 g
  • Protein: 12.9 g

View full nutritional breakdown of Moroccan Fish calories by ingredient
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Moroccan Fish

Submitted by: YIYEHTOV

Introduction

This recipe is a wonderful use for cheap white fish-- it's SO flavorful and yummy with very little added salt, and it's about 300 calories per serving INCLUDING rice! You can use less garlic or less turmeric if you don't love them as much as we do. This recipe is a wonderful use for cheap white fish-- it's SO flavorful and yummy with very little added salt, and it's about 300 calories per serving INCLUDING rice! You can use less garlic or less turmeric if you don't love them as much as we do.
Number of Servings: 6

Ingredients

    2 tablespoons olive oil or canola oil
    2 cups chopped onion (about 2 large onions)
    3 large ripe tomatoes (or 4 medium tomatoes), finely chopped -- the more flavorful your tomatoes, the better the dish
    3 garlic cloves, crushed
    1 tablespoon turmeric
    1/8 teaspoon red pepper flakes
    1 teaspoon chicken boullion powder (responsible for all the sodium content in the recipe-- reduce if you're watching your sodium)
    Freshly ground black pepper to taste
    Juice of 1/2 lemon
    1 lb 8 oz of firm white fish (hake, cod, haddock, whiting, whitefish, bakala) -- about 3 normal-sized whitefish fillets, cut in half
    Dash sweet paprika
    1/4 cup olives (optional; not in calorie count)
    1/4 cup parsley (optional; not in calorie count)
    3 cups cooked brown rice

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Directions

In a large pan, saute onions in the oil over a low flame until soft and translucent. Add tomatoes and garlic, cover, and simmer for a few minutes. Add tumeric, red pepper flakes, black pepper, and lemon juice. Place fish on top, sprinkle with paprika, and baste with onion-tomato-spice mixture. Cover and cook over low flame for 20 minutes to a half hour, depending on the size of your fish fillets. If you want, garnish with olives and chopped parsley. Serve hot over brown rice and enjoy!

Makes 6 servings with 4 oz fish (about half an average whitefish fillet and about a half cup of sauce over 1/2 cup brown rice.

Number of Servings: 6

Recipe submitted by SparkPeople user YIYEHTOV.






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Member Ratings For This Recipe


  • Incredible!
    1 of 1 people found this review helpful
    really good and satisfaying - 12/29/09

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  • This was pretty good, with the exception that I thought it was too heavy on the tumeric - next time I make it I think I'll halve the amount, and I bet I will really like it. Love the low cals even with the inclusion of the rice so I will definitely try it again! - 1/6/10

    Reply from YIYEHTOV (1/25/10)
    thanks for the comment! I love the amount of tumeric (I think it's what makes this dish so satisfying to me) but you can definitely reduce if that's not your taste.


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