A flavorful Moroccan dish featuring sardines marinated in spices and cooked with vegetables in a tajine.
Ingredients
Main Ingredients
fresh sardines, cleaned and filleted500g
large onions, finely chopped2piece
garlic, minced3clove
medium tomatoes, chopped2piece
bell pepper, sliced (optional)1piece
ground cumin1tsp
ground coriander1tsp
paprika1tsp
cayenne pepper1/2tsp
turmeric1/2tsp
olive oil4tbsp
green olives
water or fish stock1cup
For Garnish and Serving
fresh parsley and cilantro, chopped1bundle
lemon, cut into wedges1piece
Nutrition (per serving)
Calories
288.8kcal (14.44%)
Protein
28.0g (56%)
Carbs
13.8g (5%)
Sugars
3.5g (7%)
Healthy Fat
16.8g
Unhealthy Fat
2.5g
% Daily Value based on a 2000 calorie diet
How to make Moroccan Tajine with Sardines
Prepare the Marinade
- Step 1
In a bowl, mix the sardine fillets with cumin, coriander, paprika, cayenne pepper, turmeric, salt, and pepper. Allow them to marinate for at least 30 minutes.
Sauté the Vegetables
- Step 1
In a tajine or a heavy-bottomed pot, heat the olive oil over medium heat. Add the chopped onions and garlic, and sauté until the onions are translucent.
Add Tomatoes and Peppers
- Step 1
Stir in the chopped tomatoes and bell pepper. Cook for about 5-7 minutes until the tomatoes soften.
Layer the Sardines
- Step 1
Place the marinated sardine fillets on top of the sautéed vegetables. Pour in the water or fish stock, ensuring the sardines are partially submerged.
Simmer
- Step 1
Cover the tajine and let it simmer on low heat for about 20-25 minutes. Check occasionally to ensure it doesn’t dry out; add more water if necessary.
Garnish and Serve
- Step 1
Once cooked, remove from heat and garnish with fresh parsley, cilantro, and green olives. Serve with lemon wedges on the side.
Nutrition (per serving)
Nutrition (per serving)
Calories
288.8kcal (14.44%)
Protein
28.0g (56%)
Carbs
13.8g (5%)
Sugars
3.5g (7%)
Healthy Fat
16.8g
Unhealthy Fat
2.5g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Adjust the cayenne pepper to your taste preference for spiciness.
If you don't have a tajine, use a heavy-bottomed pot with a tight-fitting lid.
FAQS
How do I make Moroccan Tajine with Sardines more suitable for a gluten-free diet?
To make Moroccan Tajine with Sardines gluten-free, simply ensure that all your spices and any additional ingredients, like olives, are certified gluten-free. This dish is naturally gluten-free as it primarily consists of fish and vegetables.
What can I substitute for sardines in this Moroccan Tajine recipe?
If you're not a fan of sardines or can't find them, you can substitute them with other fish like mackerel or even firm tofu for a vegetarian option. Just adjust the cooking time accordingly, as different proteins may require different cooking durations.
How should I store leftover Moroccan Tajine with Sardines?
To store leftover Moroccan Tajine with Sardines, let it cool completely, then transfer it to an airtight container. It can be refrigerated for up to 3 days. For longer storage, consider freezing it for up to 2 months. Reheat thoroughly before serving.
What side dishes pair well with Moroccan Tajine with Sardines?
Moroccan Tajine with Sardines pairs beautifully with couscous, rice, or a fresh salad. You can also serve it with warm pita bread to soak up the flavorful sauce.
How can I enhance the flavor of my Moroccan Tajine with Sardines during cooking?
To enhance the flavor of your Moroccan Tajine with Sardines, consider adding additional spices like cinnamon or a pinch of saffron. You can also include dried fruits like apricots or raisins for a sweet contrast to the savory flavors.
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