Moroccan Fish

Name: Moroccan Fish Recipe
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 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

(2)

Minutes to Prepare: 10
Minutes to Cook: 35

Number of Servings: 6

Ingredients

2 tablespoons olive oil or canola oil2 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 dish3 garlic cloves, crushed1 tablespoon turmeric1/8 teaspoon red pepper flakes1 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 tasteJuice of 1/2 lemon1 lb 8 oz of firm white fish (hake, cod, haddock, whiting, whitefish, bakala) -- about 3 normal-sized whitefish fillets, cut in halfDash sweet paprika1/4 cup olives (optional; not in calorie count)1/4 cup parsley (optional; not in calorie count)3 cups cooked brown rice

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.

Servings Per Recipe: 6

Nutritional Info 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

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Member Reviews

BOISTYJONES
really good and satisfaying - 12/29/09
CPOKEYRUN
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.