29 April 2010

Recipe: Moroccan Fish

Moroccan Fish

Preparation Time: 10 minutes.
Cooking Time: 1 hour
Serves 4

Ingredients:
1 large onion, chopped
1/2 tsp cinnamon powder
1/2 tsp ground cumin
1/2 tsp ground turmeric
200g chopped canned tomatoes
300ml water (more if necessary)
4 hake fillets, unflavoured, not crumbed
1 tbsp lemon juice
Some fresh chopped coriander to taste
Pepper
Serve with: Brown rice and steamed vegetables

Add some water to a deep non-stick pan and cook the onion over a low heat until softened. Stirring constantly, add the cinnamon, cumin and turmeric and cook for about 30seconds. Add the tomatoes and water, stirring well.Bring this all to the boil, reduce the heat, and simmer partly covered for about 15-20 minutes.Add the hake fillets to this mixture, making sure they're covered by the liquid. If not, add some more water. Simmer until the fish is cooked and soft.Mix in the lemon juice.Add coriander and pepper to your liking.

Serve with brown rice and steamed vegetables such as green beans and carrots.

Tip: to increase the fibre content of the meal, try a mixture of brown and wild rice

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