Moroccan pan-fried fish
Discover the vibrant flavors of Moroccan cuisine with this deliciously spiced pan-fried fish recipe! Featuring fresh coriander, garlic, and a blend of ground cumin and chili powder, this dish is elevated with lemon zest, juice, and paprika for a zesty kick. Served over fluffy couscous and paired with nutritious spinach, it's a healthy and flavorful meal that's easy to prepare and sure to impress. Perfect for a quick weeknight dinner or a special meal with loved ones.
- 26 Apr 2024
- Cook time 10 min
- Prep time 10 min
- 4 Servings
- 13 Ingredients
Moroccan pan-fried fish is a flavorful and aromatic dish that combines tender white fish with a blend of fragrant spices. The recipe is complemented with couscous and fresh spinach, making it a wholesome and satisfying meal. This dish brings the vibrant tastes of Moroccan cuisine to your dinner table with a perfect balance of spice, zest, and freshness.
Ingredients:
Instructions:
- Finely chop the coriander leaves.
- Mince the garlic cloves.
- In a medium bowl, combine the coriander, minced garlic, ground cumin, chili powder, lemon zest, lemon juice, olive oil, and paprika. Mix well to form a marinade.
- Pat dry the white fish fillets with paper towels.
- Place the fish in a large resealable plastic bag or shallow dish.
- Pour the prepared marinade over the fish, ensuring each piece is well-coated.
- Seal the bag or cover the dish, and refrigerate for at least 30 minutes to allow the flavors to meld.
- In a medium saucepan, bring 1 1/4 cups of water to a boil.
- Remove the saucepan from heat and stir in the couscous.
- Cover and let it sit for about 5 minutes, or until the water is absorbed.
- Fluff the couscous with a fork.
- Remove the fish from the marinade and let any excess drip off.
- Dredge each fish fillet lightly in the all-purpose flour, shaking off any excess.
- Heat a large non-stick skillet over medium-high heat.
- Lightly coat the skillet with a short spray of cooking spray oil.
- Add the fish fillets to the skillet. Depending on the thickness of the fillets, cook for about 3-4 minutes on each side or until golden brown and cooked through. The fish should flake easily with a fork when done.
- While the fish is cooking, sauté the spinach in a separate skillet over medium heat until wilted, about 2-3 minutes. You may use a small amount of olive oil if desired.
- Spoon the cooked couscous onto each serving plate.
- Place the pan-fried fish fillets on top of the couscous.
- Arrange a portion of the wilted spinach alongside the fish and couscous.
- Garnish with any leftover fresh coriander, lemon zest, or a drizzle of lemon juice for added brightness if desired.
- Your Moroccan Pan-Fried Fish with Couscous and Spinach is ready to be served. Enjoy the burst of flavors in this delicious and nutritious meal!
Tips:
- Choose fresh white fish like cod, halibut, or sea bass for the best flavor and texture.
- Make sure to coat the fish evenly with the flour mixture to achieve a crispy exterior when pan-frying.
- Don't overcrowd the pan when cooking the fish. Fry in batches if necessary to ensure even cooking and browning.
- Serve the fish immediately after cooking to maintain its crispiness and to enjoy it at its best.
- For extra flavor, you can marinate the fish in the spice mixture for 30 minutes to an hour before cooking.
With its rich blend of spices and fresh ingredients, Moroccan pan-fried fish is a delightful dish that is sure to impress. Coupled with couscous and spinach, it makes for a balanced and nutritious meal. Follow these easy steps and tips to create a delicious Moroccan feast right in your own kitchen.
| Nutrition Facts | |
|---|---|
| Serving Size | 310 grams |
| Energy | |
| Calories 350kcal | 14% |
| Protein | |
| Protein 36g | 25% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 2.63g | 7% |
| Sugar 0.78g | 1% |
| Fat | |
| Fat 30g | 36% |
| Saturated 4.45g | 15% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 190ug | 21% |
| Choline 120mg | 22% |
| Vitamin B1 0.35mg | 29% |
| Vitamin B2 0.30mg | 23% |
| Vitamin B3 6mg | 40% |
| Vitamin B6 0.68mg | 40% |
| Vitamin B9 70ug | 17% |
| Vitamin B12 1.70ug | 71% |
| Vitamin C 12mg | 14% |
| Vitamin E 1.83mg | 12% |
| Vitamin K 120ug | 98% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.23mg | 0% |
| Iron, Fe 2.75mg | 25% |
| Magnesium, Mg 100mg | 23% |
| Phosphorus, P 510mg | 41% |
| Potassium, K 800mg | 24% |
| Selenium, Se 40ug | 73% |
| Sodium, Na 150mg | 10% |
| Zinc, Zn 2.26mg | 21% |
| Water | |
| Water 200g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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