Ingredients with Measurements:
- 1 lb. white fish fillets, cut into bite-sized pieces
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 tbsp. tomato paste
- 2 cups vegetable broth
- 1 cup water
- 1 tsp. turmeric
- 1 tsp. cumin
- 1 tsp. paprika
- 1 tsp. salt
- 1/2 tsp. black pepper
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
- 1 lemon, sliced
Special Equipment Needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-Step Instructions:
1. Heat a large pot or Dutch oven over medium heat. Add chopped onion and garlic and sauté until softened, about 5 minutes.
2. Add tomato paste, turmeric, cumin, paprika, salt, and black pepper to the pot and stir to combine.
3. Pour in vegetable broth and water and bring to a boil.
4. Add fish pieces to the pot and reduce heat to a simmer. Cover and cook for 10-15 minutes, or until fish is cooked through.
5. Stir in chopped parsley and cilantro and remove from heat.
6. Serve hot with a slice of lemon on top.
Time:
Preparation time: 10 minutes
Cooking time: 20 minutes
Temperature:
Medium heat for sautéing and simmering
Serving size:
4 servings
Nutritional information:
Calories: 150
Fat: 2g
Carbohydrates: 8g
Protein: 25g
Sodium: 800mg
Substitutions for ingredients:
- White fish fillets can be substituted with any other type of fish.
- Vegetable broth can be substituted with chicken or beef broth.
- Fresh parsley and cilantro can be substituted with dried herbs.
Variations:
- Add chopped potatoes or carrots to the stew for a heartier meal.
- Use shrimp instead of fish for a seafood twist.
- Add a can of chickpeas for extra protein and fiber.
Tips and Tricks:
- Use a wooden spoon or spatula to stir the stew to avoid breaking up the fish pieces.
- Adjust the seasoning to taste by adding more salt or pepper if needed.
- Serve with crusty bread or rice to soak up the flavorful broth.
Storage Instructions:
Store 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 until heated through.
Presentation Ideas:
Serve the stew in individual bowls with a slice of lemon on top and a sprinkle of fresh herbs.
Garnishes:
Fresh herbs, lemon slices
Pairings:
Crusty bread, rice, roasted vegetables
Suggested Side Dishes:
Green salad, roasted vegetables, bread
Troubleshooting Advice:
- If the stew is too thick, add more water or broth to thin it out.
- If the fish is overcooked, reduce the cooking time or use a lower heat.
Food Safety Advice:
- Make sure the fish is fully cooked before serving.
- Store leftovers in the refrigerator within 2 hours of cooking.
Food History:
Tabrizi Fish Stew is a traditional Iranian dish that originated in the city of Tabriz. It is typically made with white fish, vegetables, and a flavorful broth.
Flavor Profiles:
Savory, slightly spicy, herbaceous
Serving Suggestions:
Serve the stew as a main course for lunch or dinner.
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Region: Iranian