Fish Tagine

16 35 427
Ingredients Minutes Calories
Prep Cook Servings
5 min 30 min 4
Fish Tagine
Health Highlights

Ingredients


1/3 cup Parsley, fresh (chopped)
2 tbsp Extra virgin olive oil
2 tsp Paprika
1 tsp Saffron (about 5 threads crushed, optional)
1 tsp minced Ginger root
1 whole lemon(s) Lemon juice
4 fillet Tilapia
1 can(s) (14oz) Diced tomatoes, canned
2 clove(s) Garlic (minced)
1 tsp Cumin
1 dash Black pepper
1 dash Kosher salt
4 medium Carrots (peeled, sliced diagonally in 1/4-inch pieces)
1 medium White onion (thinly sliced)
12 medium Green olives (or black olives, pitted)
3 cup Brown rice, medium-grain, cooked

Instructions


1. Heat oven to 375° F.

2. Mix parsley, olive oil, paprika, saffron, ginger and lemon juice together and marinate fish for at least 15 minutes.

3. Meanwhile, in a casserole dish combine tomatoes, garlic, cumin, salt, pepper, carrots, onion and olives and cover with foil. Bake for 15 minutes.

4. Take out dish and put fish on top, and spoon some of the juices over the fish.

5. Bake uncovered for another 15-20 minutes.

6. Serve over warmed brown rice.

Notes:

Fish

is a great source of protein and Omega 3 fatty acids!


Nutrition Facts

Per Portion

Calories 427
Calories from fat 114
Calories from saturated fat 21.7
Total Fat 12.7 g
Saturated Fat 2.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 7.7 g
Cholesterol 56 mg
Sodium 491 mg
Potassium 1063 mg
Total Carbohydrate 53 g
Dietary Fiber 8.4 g
Sugars 5.4 g
Protein 29.1 g

Dietary servings

Per Portion


Grain 1.4
Meat 1.2
Vegetables 2.3

Energy sources


Pygal46%467.0961114013395184.3074849186235227%330.93459462023793267.7505910279745627%313.7702450861674137.4354096335805846%27%27%CarbohydratesFatProtein
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