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Moroccan-Israeli Fish Stew
A fragrant and flavorful fish stew that blends Moroccan spices with fresh Israeli ingredients. This dish is a testament to the diverse culinary influences in Israel, often prepared for Shabbat dinners, especially in families with Moroccan heritage.
🧂 食材
- 1.5 lbs Firm white fish fillets (e.g., sea bass, cod, tilapia, halibut)(cut into 2-inch pieces)
- 1/4 cup Olive oil
- 2 medium Onions(thinly sliced)
- 6 cloves Garlic(minced)
- 3 large Tomatoes(diced)
- 1 large Red bell pepper(thinly sliced)
- 2 medium Carrots(sliced)
- 2 tablespoons Tomato paste
- 2 tablespoons Paprika
- 1 teaspoon Cumin
- 1 teaspoon Coriander
- 0.5 teaspoon Cayenne pepper(or to taste)
- 0.5 teaspoon Turmeric
- 1/4 fruit Preserved lemon (optional)(rind only, finely chopped)
- 2 cups Water or fish/vegetable broth
- to taste Salt
- to taste Black pepper
- 0.5 cup Fresh cilantro(chopped, for garnish)
- 0.5 cup Fresh parsley(chopped, for garnish)
👨🍳 步驟
- 1
Heat olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add the sliced onions and sauté until softened and lightly golden, about 8-10 minutes.
- 2
Add the minced garlic, diced tomatoes, sliced bell pepper, and sliced carrots to the pot. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.
- 3
Stir in the tomato paste, paprika, cumin, coriander, cayenne pepper, turmeric, and chopped preserved lemon (if using). Cook for 1-2 minutes, stirring constantly, until fragrant.
- 4
Pour in the water or broth. Bring the mixture to a simmer, then reduce the heat to low. Season with salt and black pepper to taste.
💡 專業提示: Adjust cayenne pepper for desired level of heat. - 5
Gently place the fish pieces into the simmering sauce. Spoon some of the sauce and vegetables over the fish. Cover the pot and let it simmer gently for 15-20 minutes, or until the fish is cooked through and flakes easily.
💡 專業提示: Be careful not to overcook the fish. - 6
Stir in most of the chopped cilantro and parsley, reserving some for garnish.
💡 專業提示: Adding herbs at the end preserves their fresh flavor and color. - 7
Let the stew rest for 5 minutes before serving.
- 8
Serve hot, garnished with the remaining cilantro and parsley. This stew is excellent served with challah bread, couscous, or rice to soak up the flavorful sauce.
💡 專業提示: Challah bread is traditional for soaking up the delicious sauce.
💡 專業提示
- ✓Use a firm white fish that holds its shape well during cooking.
- ✓If you don't have preserved lemons, a squeeze of fresh lemon juice at the end can add brightness.
- ✓Adjust the spices to your preference; add more cayenne for a spicier stew.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Add chickpeas or diced potatoes to the stew for a heartier meal.
- Incorporate a splash of white wine into the sauce for added depth of flavor.
- Serve with a side of Israeli salad.