Lift the lid on this magnificent fish tagine with cinnamon and currants.
Ingredients
- Olive oil spray
- 1 red onion, halved, cut into thin wedges
- 2 garlic cloves, crushed
- 2 cinnamon sticks (see note)
- 1 x 400g can no-added-salt crushed tomatoes
- 125ml (1/2 cup) water
- 500g firm white fish fillets (such as ling), cut into 3cm pieces
- 1 large zucchini, trimmed, halved lengthways, thinly sliced diagonally
- 150g green beans, topped, cut into 3cm lengths
- 190g (1 cup) couscous
- 200ml boiling water
- 1 tablespoon currants
- 2 tablespoons chopped fresh continental parsley
Method
- Step 1Heat a large non-stick frying pan over medium heat. Spray with olive oil spray to grease. Add the onion. Cook, stirring occasionally, for 5 minutes or until soft. Add the garlic and cinnamon, and cook, stirring, for 1 minute or until aromatic.
- Step 2Add the tomato and water to the pan, and stir until well combined. Increase heat to high and bring to the boil. Reduce heat to medium. Simmer for 5 minutes.
- Step 3Add the fish, zucchini and beans to the pan. Simmer for 5 minutes or until the fish is just cooked through and the beans are bright green and tender crisp. Season with pepper.
- Step 4Meanwhile, place the couscous in a large heatproof bowl. Add the boiling water. Cover and set aside for 3 minutes or until the liquid is absorbed. Use a fork to separate the grains.
- Step 5Divide the couscous among serving dishes. Top with the fish mixture. Sprinkle with the currants and parsley to serve.
- Diabetes friendly
- High protein
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
Nutrition
1352 kj
Energy
3g
Fat Total
1g
Saturated Fat
7g
Fibre
28g
Protein
68mg
Cholesterol
167.41mg
Sodium
7g
Carbs (sugar)
42g
Carbs (total)
All nutrition values are per serve
Notes
If cinnamon sticks are unavailable, use 1/4 tsp ground cinnamon. If you like it hot, add 1 small fresh red chilli, thinly sliced, with the garlic in step 1. Budget tip: Replace the fish with chicken thigh fillets and cook for 8 minutes in step 3.
- Author: Chrissy Freer
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
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