Spiced Tomato and Fish Tagine with Lemon Couscous
Nutrition per serving
Calories | 541 kcal |
Protein | 37.3 g |
Carbs | 74.6 g |
Fats | 9.8 g |
Saturated Fat | 1.8 g |
Monounsaturated Fat | 5.7 g |
Polyunsaturated Fat | 1.5 g |
Sugars | 17 g |
Fiber | 11.5 g |
Sodium | 1,828 mg |
Ingredients
Red Onion | |
Garlic | |
Tomato Puree | |
Cumin Powder | |
Ground Coriander (cilantro) | |
Ground Turmeric | |
Red Pepper Flakes (Chili Flakes) | |
Chopped Tomatoes (canned) | |
Vegetable Stock Cube | |
Raisins | |
Lemon | |
Couscous | |
Fish, tilapia | |
Olive Oil |
Preparations
1. Peel/finely slice onion into half-moon shapes.
1. Peel/finely slice onion into half-moon shapes.
2. Peel/finely chop garlic.
3. Zest ¼ of a lemon.
Cooking Instructions
1. Heat ½ a tbsp of oil in a frying pan over low heat. Add the onions, and cook for about 3 minutes until softened before adding the garlic and continuing to cook for 3 minutes.
1. Heat ½ a tbsp of oil in a frying pan over low heat. Add the onions, and cook for about 3 minutes until softened before adding the garlic and continuing to cook for 3 minutes.
2. Stir in the tomato purée, coriander, cumin, turmeric, a small pinch of chili flakes and cook for 30 seconds. Add the tinned tomatoes, raisins, 1/2 the stock pot, a pinch of salt, pepper and fill the tomato tin a ¼ way up with water and swirl before adding to the pan. Simmer for about 10 minutes, occasionally stirring until thickened into a sauce. Add a little water if needed.
3. Meanwhile, to make the couscous, in a pan, bring 125ml of water to boil. Add the lemon zest and the remaining stock pot and stir to dissolve. Add the couscous, cover with a lid, remove from heat and set aside for 10 minutes until the granules have absorbed all the liquid. Fluff the cooked couscous with a fork to separate the grains.
4. Add the fish to the sauce and submerge into it. Cover pan with a lid and continue to cook for 4-5 minutes until the fish is cooked through.
5. Serve the sauce/fish in a bowl on top of the couscous.