In the Middle East, fish is generally grilled, fried or baked. It appears in only a few classic stews and soups, such as this North African recipe, popular in the coastal regions of Morocco, Tunisia, Libya and Egypt.
PREP TIME 10 MINS
COOK TIME 20 MINS
|2-3 tbsp olive oil|
|1 onion, finely chopped|
|2-3 garlic cloves, finely chopped|
|2-3 tsp harissa paste|
|1 small bunch flat-leaf parsley, finely chopped|
|1.2 litres hot fish stock|
|5 fl oz (150 ml) white wine (optional)|
|400 g chopped tomatoes, drained|
|1 kg fresh firm-fleshed fish fillets, such as cod, haddock, ling, grouper, sea bass or snapper, cut into bitesized chunks|
|Salt and freshly ground black pepper|
|1 small bunch coriander, coarsely chopped, to garnish|
|FOR A GLUTEN-FREE VERSION use gluten-free stock|
Step 1: Heat the oil in a large, deep, heavy-based pan and stir in the onion and garlic, until they begin to colour. Add the harissa and parsley, and pour in the fish stock.
Step 2: Bring to the boil, reduce the heat and simmer, uncovered, for 10 minutes to let the flavours mingle.
Step 3: Add the wine, if using, and the tomatoes. Gently stir in the fish chunks and bring to the boil again.
Step 4: Reduce the heat, season to taste, and simmer uncovered for about 5 minutes to make sure the fish is cooked through.
Step 5: Scatter the chopped coriander over the top and serve immediately.
NUTRITIONAL INFORMATION (per recipe)
|Fat : 53.98 g||Fibre : 12.29 g|
|Iron : 17.97 mg||Sugar : 38.41 g|
|Calcium : 732.49 mg||Sodium : 11849.51 mg|
|Potassium : 5908.61 mg||Calories: 1804.96 kcal|
|Protein : 235.16 g||Vitamin A : 9323.56 IU|
|Vitamin C : 126.38 g||Carbohydrates : 61.7 g|
|Saturated Fat : 11.62 g||Cholesterol : 500 mg|