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Spiced Saffron Fish Tagine with Cracked Wheat Recipe

Looking for an easy Spiced Saffron Fish Tagine with cracked wheat recipe? Learn how to make Spiced Saffron Fish Tagine with cracked wheat using healthy ingredients.


Submitted by prettyuseful

Makes 4 servings



Either Red Mullet or Trout can be used with this very gently spiced casserole, enriched with Saffron and served with cracked wheat or couscous. Cook on a hob in a large casserole or stock pot, or transfer after boiling stage to a Tagine and finish in the oven at about 180 / gas mark 5. I tried this on a 10 year old who is not hugely fond of either fish or spices but she was an instant fan!

Recipe Ingredients for Spiced Saffron Fish Tagine with cracked wheat

1 large Onions
420 grams Tomatoes
0.5 Can Chick Peas
4 Serving(120 g) Trout
1 tsp Cinnamon, Ground
1 tsp Spices Ground Coriander
2 grams Cumin
0.5 tsp Turmeric, Ground
1/4 cup Coriander Leaves
200 grams Cracked Wheat
2 cup Vegetables, Mixed
1 tsp Saffron
1 tbsp Flax Oil
100 grams Unico Pitted Green Olives

Recipe Directions for Spiced Saffron Fish Tagine with cracked wheat

Using Flax or Olive oil, gently soften the finely diced onion for up to 10 mins as required (do not brown!). Add all the spices apart from the fresh coriander leaves. Stir for 30 seconds. Add the chopped tomatoes and 500ml fish stock and stir as you bring the mixture to the boil. Boil for 10 minutes with a lid over and then remove lid, turning heat down to simmer for another 25-30 minutes so that sauce will reduce and thicken. Meanwhile, clean and prepare your fish - I have used 4 small, whole, boned fish (heads and tails taken off), but you could equally well used pre-boned fish fillets. At about 15 minutes simmering time, put your water on to boil for the Bulgar Wheat and when it is ready, add the cracked wheat and cook according to packet instructions (a little dab of butter or olive oil when you're about to separate the grains is very handy). You can if you prefer steam your mixed vegetables over the water before putting the cracked wheat in - otherwise, cook veg separately according to your preference. At about 25 minutes simmering time, add the chick peas to the tomato mixture and stir. Next add the fish, pushing it gently into the mixture. Put lid on and leave to cook gently for 5-6 minutes until the fish is just cooked through. Put Bulgar wheat, vegetables on to your plates, spoon on a portion of the saffron fish and serve with a slice of lemon if required.
Categories

Main Dish, Moroccan

Nutrition Facts
Serving Size 466.3g
Amount Per Serving
Calories
535
Calories from Fat
129
% Daily Value*
Total Fat
14.3g
22%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Sodium
766mg
32%
Potassium
226mg
6%
Total Carbohydrates
62.0g
21%
Dietary Fiber
12.5g
50%
Sugars
4.5g
Protein
36.9g
Vitamin A 79% Vitamin C 10%
Calcium 4% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
83% confidence
B-
  Good points
  • Low in saturated fat
  • Low in sugar
  • High in vitamin A
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