Spiced fish tagine

Spiced fish tagine recipe

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Delicately spiced with cumin and coriander, this simple fish tagine is perfect for the whole family. A simple dressing of fresh herbs, chilli and fragrant preserved lemon cuts through the rich sauce beautifully. See method

  • Serves 4
  • 5 mins to prepare and 40 mins to cook
  • 380 calories / serving
  • Freezable
  • Healthy

Ingredients

  • 1kg pack root vegetable medley
  • 2 tsp olive oil
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 4 tsp preserved lemon paste
  • 400g tin chopped tomatoes
  • 450ml fish stock
  • 130g green olives
  • 30g flat-leaf parsley, chopped
  • ½ green chilli, seeded and chopped
  • 1 tbsp extra virgin olive oil
  • 4 fillets fresh white fish, cut into chunks
  • 150g couscous, cooked

Each serving contains

  • Energy

    1605kj
    380kcal
    19%
  • Fat

    11g 16%
  • Saturates

    2g 9%
  • Sugars

    16g 18%
  • Salt

    1.8g 30%

of the reference intake
Carbohydrate 47.3g Protein 27.5g Fibre 8.6g

Method

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Peel and chop the root vegetable medley contents, reserving half the swede. Heat the olive oil in a sauté pan and cook the vegetables for 10 minutes. Add the spices and 3 tsp preserved lemon paste, and cook for 2 mins.
  2. Add the chopped tomatoes, stock and olives and simmer for 15 mins. Pour into an ovenproof dish or tagine.
  3. In a food processor, whizz the parsley, chilli, extra virgin olive oil and 1 tsp lemon paste. Coat the fish in the herb paste, nestle in the sauce and bake for 10-15 mins, until cooked through. Serve with the couscous.

Tip: Soften the reserved ½ swede in stock with carrot and celery, then whizz with thyme and garlic for a tasty, warming soup.

Freezing and defrosting guidelines

Leave sauce to cool completely then add herb-covered fish and freeze in freezable container. Cook covered in oven at gas 4, 180°C, fan 160°C for 45-50 mins or until piping hot.

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