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–+ servings
moroccan fish

Moroccan Fish Recipe

Calories251.62 kcal
Carbohydrates18.24 g
Fat6.98 g
Protein28.17 g
Prep Time15 minutes
Cook Time1 hour
Total Time1 hour 15 minutes

Ingredients

  • 1 ½ lbs (680 grams) tilapia - I used 6x 4 oz fillets
  • 1 tbsp olive oil
  • 15 oz (425 grams) garbanzo beans - 1 can drained and rinsed
  • 28 oz (793 grams) can diced tomatoes - 1 can
  • 4 cloves garlic - sliced
  • 1 tbsp chicken bouillon - dry
  • 2 tbsp tomato paste
  • ½ cup fat free chicken broth
  • 1 tbsp cumin
  • 1 tsp onion powder
  • 1 tsp paprika
  • 1 tsp coriander
  • Salt and pepper to taste
  • Optional parsley or cilantro for garnish

Instructions

  • Heat oil in a large, non-stick skillet on medium high heat. Add in the garlic, and cook until slightly tender and fragrant, about 2-3 minutes.
  • 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.
  • Taste and add additional spices and seasonings if necessary.
  • Season both sides of fish fillets with additional salt, pepper and paprika, and then lightly mist with an olive oil mister.
  • 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.
  • Garnish with optional parsley or cilantro and serve immediately.

Notes

  • The serving size is 1/6th of the dish

Nutrition

Serving: 0.166 dishCalories: 251.62 kcal (13%)Carbohydrates: 18.24 g (6%)Protein: 28.17 g (56%)Fat: 6.98 g (11%)Saturated Fat: 1.19 g (7%)Polyunsaturated Fat: 1.43 gMonounsaturated Fat: 2.79 gCholesterol: 56.81 mg (19%)Sodium: 853.27 mg (37%)Potassium: 496.47 mg (14%)Fiber: 4.69 g (20%)Sugar: 3.44 g (4%)Vitamin A: 902.63 IU (18%)Vitamin C: 3.34 mg (4%)Calcium: 96.23 mg (10%)Iron: 3.43 mg (19%)