Spanish Moroccan Fish

Mediterranean Diet - Diet and Healthy

This Moroccan recipe was passed down for generations in my family. We usually serve it on the Sabbath night and holidays. It is a favorite! This dish may be served hot or cold according to taste.

Brief

Prep 30 mins

Cook: 50 mins

Total: 1hr20 mins

Servings: 12

Yield: 12 servings

Spanish Moroccan Fish

Ingredients

1 tablespoon vegetable oil

1 onion

chopped

1 clove garlic

finely chopped

1 (15 ounce) can garbanzo beans

drained and rinsed

2 red bell peppers

seeded and sliced into strips

1 large carrot

thinly sliced

3 tomatoes

chopped

4 olives

chopped

¼ cup chopped fresh parsley

¼ cup ground cumin

3 tablespoons paprika

2 tablespoons chicken bouillon granules

1 teaspoon cayenne pepper

salt to taste

5 pounds tilapia fillets

Pan-Seared Scallops with Pepper and Onions in Anchovy Oil

Diet and Healthy

Directions

Step 1

Heat vegetable oil in a skillet over medium heat. Stir in onion and garlic; cook and stir until the onion has softened and turned translucent about 5 minutes. Add garbanzo beans bell peppers carrots tomatoes and olives; continue to cook until the peppers are slightly tender about 5 minutes more.

Step 2

Sprinkle parsley cumin paprika chicken bouillon and cayenne over the vegetables. Season with salt. Stir to incorporate. Place tilapia on top of the vegetables and add enough water to cover the vegetables. Reduce heat to low cover and cook until fish flakes easily with a fork and juices run clear about 40 minutes.

Nutritional Information

Spanish Moroccan Fish

Servings Per Recipe:12

Calories: 268.2

% Daily Value *

Protein: 41.7g 83%

Carbohydrates: 12.6g 4%

Dietary Fiber: 3.3g 13%

Sugars: 3.3g

Fat: 5.1g 8%

Saturated Fat: 0.9g 5%

Cholesterol: 69.6mg 23%

Vitamin A Iu: 3209.3IU 64%

Niacin Equivalents: 9mg 69%

Vitamin B6: 1mg 62%

Vitamin C: 38.3mg 64%

Folate: 48.3mcg 12%

Calcium: 105.3mg 11%

Iron: 2.8mg 16%

Magnesium: 82.5mg 30%

Potassium: 1077.9mg 30%

Sodium: 381.1mg 15%

Thiamin: 0.2mg 16%

Calories From Fat: 46.2

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.