Spicy Tuesday 010819 Easy Fish and Fennel Tagine – Cilantro and Cumin
Maybe you received a tagine for Christmas? Or maybe you love the rich spiced flavor of a tagine and thought you could never make it at home. Now you can! With just two simple steps and easy-to-find ingredients you’ll be able to recreate the magic of Morocco at home this year.
Chopped cilantro is stirred into the stew when its finish to add a “pop” of bright flavor. Using herbs this way allows us to celebrate the taste of the herb instead of it just adding a note to the stew. Try this when you are cooking other soups and stews, too. You’ll be surprised at the difference in the finished dish.
Cilantro is very low in saturated fat and cholesterol, and the caloric value is nearly nonexistent. It is a good source of dietary fiber, vitamins A, C, E, K, calcium, iron, potassium, and magnesium. The vitamin K and calcium content of cilantro help to build strong bones, teeth, and hair. Cilantro is considered the “anti-diabetic” plant in some parts of Europe, and research shows that it helps to lower cholesterol, lower blood pressure, supports healthy cardiovascular function, and much more.
We call cumin the original smoky spice, as its used in cuisines around the world to add deep earthy flavor. It adds nutrition, too; cumin is an excellent source of iron, manganese, magnesium, calcium, and phosphorus. According to the USDA National Nutrient Database, cumin contains minerals such as copper, zinc, and potassium. It is also rich in protein, amino acids, carbohydrates, dietary fiber, and a reasonable amount of fats and fatty acids.
Heat the oil in a cooktop safe tagine or large sauté pan. Add the onion and fennel and cook for 7 – 8 minutes over medium heat, or until softened. Stir in the garlic and spices, cook for 2 minutes, then pour in the tomatoes and stock; add salt and simmer for 10 – 15 minutes or until sauce begins to thicken.
Add the fish and simmer for 5 minutes or until the fish is opaque and cooked through. Stir the chopped cilantro through the stew. Serve, topping couscous and garnish with fennel fronds, fresh tomato and lemons.