[ENG] Healthy & Delicious: Moroccan Baked Fish with Veggies | Flavors of Morocco

whole fish

🥗Healthier: skinless fish fillets

💰Cheaper: canned fish

Canned fish is more affordable and convenient.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Vegetable oil is often less expensive.

green olives

🥗Healthier: kalamata olives

💰Cheaper: black olives

Black olives are generally cheaper.

fresh herbs

🥗Healthier: dried herbs

💰Cheaper: frozen herbs

Frozen herbs can be less expensive and last longer.

Clean the fish, trim the tail, and cut open the belly.

Prepare the Moroccan fish marinade called charmoula by peeling garlic and crushing it with salt in a mortar.

Chop cilantro and add it to the crushed garlic.

Add ground ginger, ground cumin, paprika, and chili powder to the mortar and mix until a sticky paste forms.

Pour the charmoula into a bowl, add water to extract more flavor, then add olive oil and juice from half a lemon.

Mix the charmoula well and use half to marinate the fish, making cuts in the fish for better flavor penetration.

Spread the remaining charmoula on the vegetables later.

Boil water and prepare the carrots and potatoes by peeling and slicing them thinly.

Add the sliced carrots to boiling water with salt and a bay leaf, cooking for 10 minutes until tender, then transfer to cold water.

Slice the potatoes into medium slices and boil for 5 minutes, then transfer to cold water.

Saute sliced onions in olive oil and salt until softened, then remove from the pan.

Slice bell peppers into thin rings, saute them in olive oil and salt until softened, then remove from the pan.

Slice tomatoes into rings, removing stems and seeds.

Spread onion slices in a baking tray lined with parchment paper, add bay leaves and oregano, then place the fish on top.

Scrape any remaining charmoula onto the fish and mix the leftover charmoula with the carrots, potatoes, and tomatoes before adding them to the tray around the fish.

Add bell peppers, pour remaining charmoula on top of the vegetables, and add lemon slices and olives.

Add a bit of water to the charmoula and mix, then pour it over the vegetables.

Place the baking tray in a preheated oven at 400°F (200°C) for about 45 minutes, checking for doneness by pricking the fish with a fork.

Once cooked, transfer the fish to a serving plate and arrange the vegetables around it, garnishing with fresh lemon slices.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens