Moroccan fish stew

• hidangan: 4 servings
• masa aktif: 30 minutes
• jumlah masa: 1 hour 30 minutes

Bahan-bahan

1 tbsp olive oil

1 large onion, thinly sliced

1 garlic clove, crushed

2 tsp grated fresh ginger

1 tsp ground cumin

1 tsp turmeric

1 cinnamon stick

pinch cayenne pepper

400g/14oz can chopped plum tomatoes

pinch salt

500g/1lb 2oz firm white fish fillets (cod, snapper or ling) cut into chunks

400g/14oz can chickpeas, rinsed and drained

2 tsp honey

salt and freshly ground black pepper

fresh coriander leaves

flaked almonds, lightly toasted

Arahan

Heat the olive oil in a large heavy-based pan over a medium heat. Add the onion and cook, stirring occasionally, for five minutes, or until the onion is translucent.

Add the garlic, ginger, cumin, turmeric and cinnamon stick and cook for two minutes, stirring regularly.

Add the cayenne pepper, tomatoes, salt and 250ml/9oz of water and cook, stirring frequently, for ten minutes.

Add the fish and simmer for five minutes, or until the fish is almost cooked through and tender.

Add the chickpeas and honey and cook for a further 2-3 minutes, then season, to taste, with salt and freshly ground black pepper.

To serve, spoon out the tagine into bowls and garnish with fresh coriander leaves and flaked almonds.

Nota

Don’t eat x2 in row; freeze instead for next week - defrost & microwave for 2/3mins

Pemakanan

• Kalori: 249kcal
• Jumlah Lemak: 5.5g
• Lemak Tepu: 0.8g
• Jumlah Karbohidrat: 19g
• Serat Pemakanan: 5g
• Jumlah Gula: 9.5g
• Protein: 28g