Ingredients with Measurements:
- 1 lb. white fish fillets (such as cod or tilapia), cut into bite-size pieces
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 can (14 oz.) diced tomatoes, undrained
- 1 can (14 oz.) tomato sauce
- 1 cup fish or chicken broth
- 2 tbsp. olive oil
- 1 tsp. paprika
- 1 tsp. cumin
- 1 tsp. salt
- 1/2 tsp. black pepper
- 1/4 tsp. cayenne pepper
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh cilantro
- 1 lemon, cut into wedges
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
- Cutting board and knife
Step-by-step instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium-high heat.
2. Add the onion and garlic and sauté for 2-3 minutes, until softened.
3. Add the red and green bell peppers and sauté for another 2-3 minutes.
4. Add the diced tomatoes, tomato sauce, and broth. Stir to combine.
5. Add the paprika, cumin, salt, black pepper, and cayenne pepper. Stir to combine.
6. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 10-15 minutes.
7. Add the fish to the pot and stir gently to combine.
8. Cover the pot and let the stew simmer for another 10-15 minutes, until the fish is cooked through and flakes easily with a fork.
9. Stir in the chopped parsley and cilantro.
10. Serve the stew hot, with lemon wedges on the side.
- Time:
Preparation time: 15 minutes
- Cooking time: 30-35 minutes
Temperature:
- Medium-high heat for sautéing
- Low heat for simmering
Serving size:
- 4 servings
Nutritional information:
- Calories: 220
- Fat: 8g
- Carbohydrates: 15g
- Protein: 23g
- Fiber: 4g
- Sodium: 950mg
Substitutions for ingredients:
- Any white fish fillets can be used in place of cod or tilapia.
- Yellow or orange bell peppers can be used in place of red or green bell peppers.
- Dried parsley and cilantro can be used in place of fresh.
Variations:
- Add shrimp or scallops to the stew for a seafood medley.
- Use chicken broth instead of fish broth for a milder flavor.
- Add diced potatoes or sweet potatoes to the stew for a heartier meal.
Tips and tricks:
- Be gentle when stirring the fish into the stew to avoid breaking it apart.
- Adjust the amount of cayenne pepper to your desired level of spiciness.
- Serve the stew with crusty bread or rice to soak up the flavorful broth.
Storage instructions:
- Store any leftover stew in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the stew in a pot over medium heat, stirring occasionally, until heated through.
Presentation ideas:
- Serve the stew in individual bowls, garnished with fresh herbs and lemon wedges.
Garnishes:
- Chopped fresh parsley and cilantro
- Lemon wedges
Pairings:
- Crusty bread
- Rice or quinoa
- Steamed vegetables
Suggested side dishes:
- Green salad
- Roasted vegetables
- Garlic bread
Troubleshooting advice:
- If the stew is too thick, add more broth or water to thin it out.
- If the stew is too thin, let it simmer uncovered for a few more minutes to thicken.
Food safety advice:
- Make sure the fish is cooked through and reaches an internal temperature of 145°F to prevent foodborne illness.
Food history:
- Eghajira is a traditional Moroccan fish stew that is typically made with a variety of seafood and served with crusty bread.
Flavor profiles:
- Spicy, savory, and slightly sweet from the bell peppers and tomatoes.
Serving suggestions:
- Serve the stew hot, with lemon wedges on the side.
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Region: Moroccan