Simple grilled fish with Moroccan spiced tomatoes

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Simple grilled fish with Moroccan spiced tomatoes
45 min.
4
370kcal

Suggestions


Are you ready to take your taste buds on a culinary adventure? This Simple Grilled Fish with Moroccan Spiced Tomatoes is a vibrant dish that effortlessly marries the rich flavors of the Mediterranean with the tantalizing warmth of Moroccan spices. Perfectly grilled sea bream fillets sit atop a bed of luscious, spiced tomatoes and sweet roasted red peppers, creating a delightful fusion that is not only satisfying but incredibly healthy.

In just 45 minutes, you can prepare a meal bursting with flavor and nutrition, making it ideal for lunch or dinner. With a health score of 100, this dish offers a wealth of benefits without compromising on taste. It's gluten-free and dairy-free, so it's perfect for those with dietary restrictions or anyone looking to eat a little healthier without sacrificing flavor.

Imagine the smoky aroma of grilled peppers and the savory scent of garlic and spices wafting from your kitchen. Each bite of the tender fish is complemented by the vibrant sauce, enriched with fresh herbs like parsley and coriander. Whether you're impressing guests or enjoying a cozy night in, this dish is sure to become a new favorite in your recipe repertoire.

So, gather your ingredients, fire up the grill, and get ready to impress your family and friends with this easy yet gourmet creation! You won't just be serving a meal; you'll be delivering a delightful experience packed with color, taste, and health benefits.

Ingredients

  • large bell pepper red halved deseeded
  • large tomatoes ripe
  • 50 ml olive oil 
  • large garlic clove crushed
  • 0.3 tsp pepper black
  • tbsp paprika 
  • tsp ground cumin 
  • pinch ground pepper 
  • fillet sea bream skinless
  • small bunch parsley roughly chopped
  • small bunch cilantro leaves roughly chopped

Equipment

  • bowl
  • frying pan
  • knife
  • baking pan
  • grill
  • aluminum foil
  • slotted spoon

Directions

  1. Heat grill to High.
  2. Place the peppers, skin side up, on a baking tray and place under the grill for 10-15 mins until black and blistered.
  3. Remove and place in a bowl covered tightly with cling film to cool.
  4. Meanwhile, to skin the tomatoes, bring a small pan of water to the boil and fill a large bowl with ice-cold water.
  5. Cut a small cross into the skin of the bottom of each tomato, then plunge into the hot water, leave for just 10 secs, then scoop out with a slotted spoon and place into the cold water. Repeat with all of the tomatoes then, using a small knife, carefully peel away the skin.
  6. Cut into quarters, discard the seeds, then dice. When the peppers are cool, remove the burnt skins, then cut the peppers into small pieces.
  7. Heat the oil in a large pan, add the garlic, spices and tsp ground black pepper, then cook for 2 mins.
  8. Add the tomatoes and peppers and continue cooking over a medium heat for about 20 mins, or until the tomatoes are very soft. Smash the softened tomatoes with the back of a spoon and continue cooking for another 10 mins, or until the liquid is reduced to a sauce.
  9. Heat grill to High.
  10. Place the fish on a baking tray lined with lightly oiled foil. Season, and grill for 4-5 mins until cooked through. Divide the sauce between serving plates, place the fish on top and serve scattered with the chopped herbs.

Nutrition Facts

Calories370kcal
Protein35.93%
Fat41.92%
Carbs22.15%

Properties

Glycemic Index
62
Glycemic Load
4.77
Inflammation Score
-10
Nutrition Score
26.635217477446%

Flavonoids

Naringenin
1.86mg
Apigenin
30.71mg
Luteolin
0.92mg
Kaempferol
0.49mg
Myricetin
2.51mg
Quercetin
3mg

Nutrients percent of daily need

Calories:369.88kcal
18.49%
Fat:17.84g
27.45%
Saturated Fat:1.8g
11.25%
Carbohydrates:21.21g
7.07%
Net Carbohydrates:14.04g
5.11%
Sugar:12.71g
14.12%
Cholesterol:0mg
0%
Sodium:200.95mg
8.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.41g
68.83%
Vitamin K:276.05µg
262.9%
Vitamin C:215.15mg
260.78%
Vitamin A:8321.91IU
166.44%
Vitamin E:5.76mg
38.38%
Vitamin B6:0.66mg
33.09%
Potassium:1063.85mg
30.4%
Folate:121.48µg
30.37%
Manganese:0.59mg
29.74%
Fiber:7.17g
28.68%
Iron:3.32mg
18.47%
Vitamin B3:3.27mg
16.35%
Magnesium:59.94mg
14.98%
Vitamin B1:0.2mg
13.18%
Phosphorus:120.77mg
12.08%
Copper:0.24mg
11.85%
Vitamin B2:0.2mg
11.81%
Vitamin B5:0.76mg
7.59%
Calcium:74.9mg
7.49%
Zinc:1.08mg
7.23%