Spiced fish and fennel tagine recipe
This deliciously warming tagine is quick, simple and full of flavour. Perfect for those cosy nights, this easy fish recipe pairs tender, flaky white fish, with rich aromatic spices and the subtle taste of fragrant fennel.
See method- Serves 2
- 30 mins to cook
- 461 calories / serving
- Freezable
- Dairy-free
Ingredients
- 1 tbsp olive oil
- 1 red onion, finely chopped
- 1 garlic clove, crushed
- 1 tsp ground ginger
- 1 tsp cumin
- ¼ - ½ tsp chilli flakes
- 400g tin chopped tomatoes
- 300ml (1/2pt) vegetable stock
- 1 fennel bulb, finely sliced
- 1 x 31g pack coriander, leaves chopped
- 225g (7 1/2oz) firm white fish fillets, such as hake or cod, cubed
- 100g bulgur wheat, rinsed
- 1 tsp preserved lemon rind, finely chopped (optional)
- 50g (2oz) lemon and herb marinated green olives, roughly chopped
Each serving contains
- Energy
- 1935kJ 461.0kcal
- Fat
- 15g
- Saturates
- 2g
- Salt
- 2.3g
- Sugars
- 13g
of the Reference intake
Carbohydrate 54.3gProtein 30.9gFibre 6.7g
Method
- For the bulgur wheat, bring 400ml (13 1/2fl oz) salted water to the boil. Add the bulgur wheat and preserved lemon paste, then cover and simmer for 15 minutes. Meanwhile, heat the oil in a large frying pan. Add the onion and cook for 5 minutes, or until softened. Stir in the garlic and spices, cook for 2 minutes, then pour in the tomatoes and stock; season. Simmer for 5 minutes.
- Add the fennel and half the coriander. Continue cooking for 8 minutes, then add the fish. Simmer for 6 minutes more, or until the fish is just cooked through and the fennel is tender.
- Meanwhile, remove the bulgur wheat from the heat and leave to stand for 5 minutes, before folding through the olives and remaining coriander. Serve with the tagine.
- See more Fish recipes
In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. Always defrost and heat thoroughly before eating. For more tips on freezing and defrosting food, read our article Love Your Freezer.
