Estimated Nutrition (whole recipe, rough)
Counts 13 of 17 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Haddock | 100g cooked | 112 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Caraway | not in our table | 0 |
| Seed | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tablespoons olive oil
- 1 onion , finely chopped
- 2 cloves of garlic , minced
- 4–6 fish fillets (such as cod , haddock , or tilapia )
- 2 tomatoes , diced
- 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- ½ teaspoon ground cayenne pepper (adjust according to spice preference)
- ½ teaspoon ground coriander
- ½ teaspoon ground caraway seeds
- Salt to taste
- Pepper , to taste
- 1 cup water
- Fresh parsley or cilantro , chopped, for garnish
Directions
Heat the olive oil in the tajine over medium heat.
Add the chopped onion and minced garlic. Sauté until the onion becomes translucent and fragrant.
Place the fish fillets in the tajine, and cook for a few minutes on each side until lightly browned. Remove the fish fillets from the tajine or skillet and set them aside.
In the same tajine or skillet, add the diced tomatoes and tomato paste. Stir well to combine.
Add the ground cumin, paprika, cayenne pepper, coriander, salt, and pepper. Mix the spices into the tomato mixture. Pour in the water and stir until the sauce is well combined.
Return the fish fillets to the tajine, nestling them into the sauce.
Cover the tajine with a lid and let the fish simmer in the sauce for about 10–15 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove the tajine from the heat.
Sprinkle chopped parsley or cilantro on top for garnish.
Serve the hot, accompanied by rice or bread.