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+ servings

Moroccan Fish Recipe

This simple Moroccan fish stew is a great way to use frozen fish. It's gluten free, dairy free, egg free, nut free and soya free. Perfect quick family meal.
5 from 1 vote
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Servings 4
Author Vicki Montague, the Free From Fairy

Ingredients
 
 

  • 1 red onion - finely chopped
  • 1 red pepper - (chopped into small pieces)
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 400 ml passata - (or a tin of tomatoes)
  • 100 g sweetcorn - (frozen or tinned)
  • 400 g white fish - skinned and boned
  • Handful chopped fresh coriander - (or 1 tbsp frozen chopped coriander)
  • 4 slices lemon - (or lime) to serve

Instructions
 

  • Place the onion and pepper into a pan and cover with a little water
  • Place the lid on the pan over a low heat and sweat the vegetables for approx. 10 minutes checking the water doesn't evaporate
  • Once the vegetables are soft, add a drizzle of olive oil, and allow the water to evaporate
  • Add the cumin and paprika and cook for a further couple of minutes
  • Add tomatoes, sweetcorn and whole fish fillets
  • Cook on a low heat with the lid off for approx. 10 minutes (for fresh fish), or 20 - 25 minutes for frozen fish. When cooked the fish will easy flake apart
  • At the end of the cooking time, add the chopped coriander and serve in a bowl with a slice of lemon and your chosen accompaniment

Notes

Nutrition data is for information only.

Nutrition (Approx)

Calories: 183kcal | Carbohydrates: 20g | Protein: 23g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 50mg | Sodium: 84mg | Potassium: 917mg | Fiber: 4g | Sugar: 9g | Vitamin A: 1630IU | Vitamin C: 56mg | Calcium: 39mg | Iron: 3mg