Jan 17 2013

Moroccan Fish Recipe – 5 Points +


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Moroccan Fish

A very close friend of mine makes the most delicious fish recipe every Friday night, for Shabbat dinner. Her family has prepared this Moroccan Fish for many years, and she too has picked up the skill of preparing such deliciousness. Both my husband and I have always enjoyed this dish when she has invited us for dinner, but after seeing my almost 4 year old, who is a very picky eater, gobble up his serving of fish and then ask for more, I was determined to give this Moroccan Fish Recipe a try myself. So after a phone call with my lovely friend, Gali, who gave me a very detailed explanation of how to prepare this fish recipe, I got to work. This popular Middle Eastern dish is actually very healthy, and pretty low calorie. I made a few minor adjustments to make this more of a Weight Watchers Recipe, but overall, it’s a very diet friendly dish. Each serving came out to 5 Points + and it was SO yummy. The family LOVED it. This is definitely going into my regular rotation! It’s so easy to make and it’s such an incredibly flavorful recipe. Just note that her original recipe actually uses real tomatoes, not canned, but I didn’t have enough fresh tomatoes on hand, so I used the canned, and it still turned out incredible. If you want to use fresh tomatoes instead, it will take a lot longer, as the tomatoes will need to cook down to a sauce-like texture. Additionally, you made need less broth. Either way, this Moroccan Fish Recipe is amazing, and I highly recommend giving it a try!

Moroccan Fish

This traditional Moroccan Fish Recipe is often served at Shabbat dinner. It’s delicious, flavorful, and very low in fat and calories. Truly a delicious and easy Weight Watchers dinner recipe that is just 5 Points + per serving.

Ingredients

  • 1 ½ lbs tilapia (I used 6, 4oz fillets)
  • 1 15 oz can garbanzo beans, drained and rinsed
  • 1 28oz can diced tomatoes
  • 4 cloves garlic, sliced
  • 1 tbsp dry chicken bouillon
  • 2 tbsp tomato paste
  • 1/2 cup fat free chicken broth
  • 1 tbsp cumin
  • 1 tsp onion powder
  • 1 tsp paprika
  • 1 tsp coriander
  • 1 tsp salt
  • 1/2 tsp black pepper
  • *Optional parsley or cilantro for garnish

Instructions

  1. Heat a large, non-stick skillet on medium high heat and spray with non-fat cooking spray. Add in the garlic, and cook until slightly tender and fragrant, about 2-3 minutes.
  2. Stir in the diced tomatoes, tomato paste, chicken bouillon, chicken broth, cumin, onion powder, paprika, coriander, and salt and pepper. Bring to a simmer and then reduce heat to medium, stirring occasionally. Add in garbanzo beans and let cook for about 45 minutes, adding more broth as necessary if sauce becomes too thick.
  3. Taste and add additional spices and seasonings if necessary.
  4. Season both sides of fish fillets with additional salt, pepper and paprika, and then lightly mist with an olive oil mister.
  5. Place fish into pan with the tomato sauce, and gently cover each fillet with some of the sauce. Cover pan, and cook for about 15-20 minutes or until fish is cooked through and flakes easily with a fork, making sure to keep spooning sauce over the fish fillets while cooking.
  6. Garnish with optional parsley or cilantro and serve immediately.

Preparation time: 15 minute(s)

Cooking time: 1 hour(s) 10 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Dietary restriction: Kosher

Number of servings (yield): 6

Culinary tradition: Middle Eastern

Entire recipe makes 6 servings
Serving size is 4oz fish, and 1/6th of sauce
Each serving = 5 Points +

PER SERVING: 210 calories; 2g fat; 23g carbohydrates; 26g protein; 4g fiber

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This entry was posted by on Thursday, January 17th, 2013 at 4:46 am and is filed under 5 Point, Dinner, Healthy, Main Dish, Middle-Eastern, Tilapia, Vegetarian.

  • SS

    I just discovered your site. I can’t believe I didn’t know about this before! Cannot wait to try your recipes. Definitely seem more flavorful than other ww recipe sites!

  • steveh

    i like food spicy so i added extra pepper and i added crushed red pepper….while the fish was poaching in the sauce i also covered the entire thing with broccoli and sliced mushrooms and let that steam while the fish poached. very very tasty !!! will make again and again and again thank you.

  • laaloosh

    The garbanzo beans are not critical. You can use a vegetable if you like…like zucchini, instead.

  • http://www.facebook.com/kimmi.mcknight1 Kimmi Noelle McKnight

    i absolutely despise garbanzo beans; are they critical for this recipe? Other than the garbanzo beans, this looks good…

  • http://www.facebook.com/karen.p.black.1 Karen Pixie Black

    Another interesting recipe. I liked this. It was a really nice change of pace. I can’t fully comment because I failed and forgot my shopping list. So mine had fresh tomatoes, onions instead of onion powder and sole instead of tilapia. Also no chicken bouillion. The sole fell apart, so mine became a stew. Whatever, it was tasty and true enough to the original recipe. I would be interested to try it as written though.

  • llm3c

    If we don’t have an olive oil mister, do we leave that step out or is there another way of doing it?

  • laaloosh

    Sorry!! It is actually a 28oz can of diced tomatoes! My bad :)

  • J.K.

    I was just going to ask the same :)

  • Laura B.

    Question–did you really mean a 28 oz. can of tomato paste? Or did you mean a 28 oz. can of diced tomatoes? The ingredients list says the former, but the instructions refer to the latter. Thanks!
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