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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.

Course Main Course
Cuisine Moroccan
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4
Calories 183 kcal
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

Method

  1. Place the onion and pepper into a pan and cover with a little water

  2. Place the lid on the pan over a low heat and sweat the vegetables for approx. 10 minutes checking the water doesn't evaporate

  3. Once the vegetables are soft, add a drizzle of olive oil, and allow the water to evaporate

  4. Add the cumin and paprika and cook for a further couple of minutes

  5. Add tomatoes, sweetcorn and whole fish fillets

  6. 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

  7. 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

Recipe Notes

Nutrition data is for information only.

Nutrition Facts
Moroccan Fish Recipe
Amount Per Serving
Calories 183 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Cholesterol 50mg17%
Sodium 84mg4%
Potassium 917mg26%
Carbohydrates 20g7%
Fiber 4g17%
Sugar 9g10%
Protein 23g46%
Vitamin A 1630IU33%
Vitamin C 56mg68%
Calcium 39mg4%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.