North African Fish Stew

Name: North African Fish Stew
Total time: 3 h 15 min
Yield: 4
Cuisine: African, Moroccan
Ingredients: 2 cloves garlic cloves (roughly chopped); 1 chili pepper (deseeded if desired and roughly chopped); 1 handful cilantro (leaves roughly chopped); 1 tsp salt; 1 tsp Cumin; 6 Tbsps olive oil; 0.5 lemon (juice); 4 cups white fish fillets (e. g. haddock, cod, cut into bite-sized pieces); 1 onion (finely diced); 2 carrots (cut into fairly large chunks); 1.667 cups Sweet potato (diced); 0.5 preserved lemon (finely chopped); 1.333 cups fish stock; 1 Zucchini (cut into approx 1 cm slices); 2 Bell pepper (red and yellow, roughly diced)

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Health Score:

100 / 100

Difficulty:

moderate

Difficulty

Preparation:

45 min.

Preparation

ready in 3 h. 15 min.

Ready in

Calories:

579

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	579 cal.	(28 %)
Protein	56 g	(57 %)
Fat	22 g	(19 %)
Carbohydrates	35 g	(23 %)
Sugar added	0 g	(0 %)
Roughage	8.2 g	(27 %)

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more nutritional values

Vitamin A	2.3 mg	(288 %)
Vitamin D	0.1 μg	(1 %)
Vitamin E	13 mg	(108 %)
Vitamin K	67.6 μg	(113 %)
Vitamin B₁	0.6 mg	(60 %)
Vitamin B₂	1.3 mg	(118 %)
Niacin	20.3 mg	(169 %)
Vitamin B₆	1.5 mg	(107 %)
Folate	117 μg	(39 %)
Pantothenic acid	1.4 mg	(23 %)
Biotin	12.1 μg	(27 %)
Vitamin B₁₂	6.6 μg	(220 %)
Vitamin C	181 mg	(191 %)
Potassium	1,973 mg	(49 %)
Calcium	98 mg	(10 %)
Magnesium	134 mg	(45 %)
Iron	3.1 mg	(21 %)
Iodine	166 μg	(83 %)
Zinc	1 mg	(13 %)
Saturated fatty acids	4.1 g
Uric acid	96 mg
Cholesterol	167 mg
Complete sugar	13 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 2 cloves garlic cloves (roughly chopped); 1 chili pepper (deseeded if desired and roughly chopped); 1 handful cilantro (leaves roughly chopped); 1 tsp salt; 1 tsp Cumin; 6 Tbsps olive oil; ½ lemon (juice); 4 cups white fish fillets (e. g. haddock, cod, cut into bite-sized pieces); 1 onion (finely diced); 2 carrots (cut into fairly large chunks); 1 ⅔ cups Sweet potato (diced); ½ preserved lemon (finely chopped); 1.333 cups fish stock; 1 Zucchini (cut into approx 1 cm slices); 2 Bell pepper (red and yellow, roughly diced)

How healthy are the main ingredients?

Sweet potato olive oil garlic clove salt Cumin lemon

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Preparation steps

Put the garlic, chilli, coriander, salt, cumin, 3 tbsp oil and the lemon juice in a mortar and crush to a paste. Put around 1 tsp of the paste to one side, and rub the remaining paste into the fish pieces. Cover and leave to marinate in the refrigerator for around 2 hours.

Heat the remaining oil in a tagine and fry the onion, carrots and sweet potatoes for approx. 5 minutes.

Add the chopped lemon, the reserved marinade and the fish stock and simmer gently for 15-20 minutes.

Add the courgette, peppers and fish and cook for a further 5-7 minutes until the fish is soft and cooked through. Season to taste with salt and ground black pepper and serve.

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