Go Back
Print
Diet Fish Tagine

Healthy Fish Tagine for 5-2 Diet

Course Lunch, Supper
Cuisine Moroccan
Keyword 5:2 diet, diet, fish, low-calorie, moroccan
Prep Time 2 hours
Cook Time 25 minutes
Total Time 2 hours 25 minutes
Servings 1
Calories 320 kcal
Author Fiona Maclean

Ingredients

Tagine

  • 1/2 Chermoula Half the mix made below. You can store the remainder in the fridge for a week

Chermoula

  • 1 Red Chilli Deseeded (less if you want a milder tagine)
  • 1 pinch Saffron Soaked in a teaspoon of warm water
  • 1 handful Fresh Parsley
  • 1 handful Fresh Coriander
  • 1 piece Fresh ginger About 2cm, peeled and chopped roughly
  • 2 cloves Garlic Peeled and chopped roughly
  • 1 teaspoon Cumin Seeds
  • 1 teaspoon Coriander Seeds
  • 1/2 teaspoon Tumeric
  • 1 Preserved Lemon Any seeds removed and chopped roughly
  • 2 teaspoons Olive Oil

Tagine

  • 150 g Cod Fillet Or any other firm fish. You could make this dish with Hake, Salmon, Tuna or even Monkfish
  • 1 Small Red Onion Peeled and finely sliced
  • 100 g Baby Potatoes Cut into halves or quarters
  • 200 g Tinned Tomatoes
  • 25 g Olives Pitted black or green olives
  • 1 Preserved Lemon
  • 5 shots 1cal oil
  • Fresh Parsley

Instructions

Chermoula

  1. Mix all the dry ingredients for the Chermoula in a spice grinder or small blender. Blitz till you have a powder
  2. Add the remaining chermoula ingredients and blitz until you have a paste.

Tagine

  1. Use half this mixture to marinade your fish. The remainder can be stored in the fridge for a week, or frozen for a month if you don't want to use it immediately. Allow the fish to marinade for half an hour to an hour at room temperature or for 3 - 6 hours n the fridge.
  2. Spray a heavy pan with the 1cal and gently fry the onion slices for 8-10 minutes until soft and starting to caramelise. NB I haven't used a tagine pot as mine is for 2-4 people.
  3. Add the tomato, olives and potato and cook for a further 10 minutes. Add water if necessary to stop the sauce from getting too thick
  4. Now add the fish with all the chermoula and with the remaining preserved lemon cut into thin slices or segments. Cook for a further 8-10 minutes until everything is cooked through. Adjust seasoning with salt and pepper to taste and serve garnished with fresh parsley