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Fish stew with preserved lemon & Moroccan spices
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1 tbsp olive oil
1 carrot, peeled and sliced
1 echalion shallot, finely sliced
2 cloves garlic, finely chopped
1 tbsp tomato purée
1 tsp Cooks’ Ingredients Ras el Hanout
2 large tomatoes, roughly chopped
½ x 500ml tub chilled Cooks’ Ingredients Fish Stock
50g pitted green olives
1 preserved lemon, flesh discarded, skin finely chopped
240g pack Icelandic cod or haddock fillets
125g wholewheat couscous
¼ x 25g pack flat leaf parsley, leaves roughly chopped
1. Heat the oil over a medium heat in a shallow casserole or sauté pan with a lid. Add the carrot, shallot and garlic and sweat for 6-8 minutes, until softened. Add the tomato purée and ras el hanout and fry for 1 minute more, then stir in the tomatoes.
2. Stir in the fish stock, olives and chopped lemon skin and bring to a simmer, cooking for 2 minutes. Turn the heat to low, add the fish and cover the pan with a lid. Simmer for 6-8 minutes, until the fish is opaque and cooked through.
3. Meanwhile, cook the couscous according to pack instructions. Uncover the fish, scatter with the parsley, and serve with the couscous alongside.
Cook’s tip Cod and haddock are rich in selenium, which helps to maintain healthy hair and nails. This recipe can be increased to serve 4 by doubling all the ingredients apart from the ras el hanout. Add 1 tsp, then taste.
Typical values per serving:
39.9μg selenium/1 of your 5 a day/high in selenium