Fish stew

A one-pan meal from Morocco

 

Main dish

Moroccan Fish Stew

1 large onion

1-inch piece ginger root

1 large clove garlic

1 1/4 pounds firm, skin-on white-fleshed fish fillets

1/4 cup sliced skin-on almonds

4 teaspoons olive oil

1 teaspoon ground cumin

1 teaspoon ground turmeric

One 3-inch cinnamon stick

Pinch ground cayenne pepper

14 ounces canned, no-salt-added diced tomatoes

1 cup water

Sea salt

14 ounces canned, no-salt-added chickpeas

2 teaspoons honey

Freshly ground pepper

Flat-leaf parsley, for garnish (may substitute cilantro)

Cut the onion into very thin slices. Peel and mince the ginger. Crush the garlic. Use paper towels to pat the fish dry, then cut the fish into bite-size chunks that are on the large side.

Heat a large, heavy-bottomed skillet (not cast-iron) over medium-low heat. Spread the almonds in the skillet; toast them for a few minutes, shaking the pan as needed, until they are fragrant and lightly browned. Transfer to a plate to cool. Return the skillet to the stove top; increase the heat to medium.

Pour the oil into the skillet. Once it is heated, add the onion and stir to coat. Cook for 5 minutes, stirring occasionally, until the onion becomes translucent, then add the garlic, ginger, cumin, turmeric and cinnamon stick. Stir to incorporate, then cook for 2 minutes, until fragrant.

Add the cayenne pepper, tomatoes and their juices, 1 cup of water and a pinch of salt. Cook, stirring often, for 10 minutes. Gently stir in the fish. Cook for 3 to 5 minutes, moving the fish around so it cooks evenly.

Drain the chickpeas, then add to the skillet along with the honey. Season with the pepper to taste; taste for salt and add accordingly. Discard the cinnamon stick.

Garnish with the parsley leaves (chopped, if desired) and toasted almonds. Serve hot. Makes 4 servings.

Per serving: 350 calories, 35 g protein, 31 g carbohydrates, 9 g fat, 1 g saturated fat, 80 mg cholesterol, 230 mg sodium, 7 g dietary fiber, 8 g sugar.

Source: Adapted from “Simple, Honest Food: The Best of Bill Granger,” by Bill Granger (Globe Pequot Press, 2012).


Washington Post Service

This one-pan meal is bright, intense and satisfyingly filling, given its ingredients. Using skin-on fish helps the delicate chunks from breaking up during cooking.

Serve with something green on the side.

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