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Moroccan Fish Baked in Tomato-Cilantro Sauce Recipe

Moroccan Fish Baked in Tomato-Cilantro Sauce Recipe

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Moroccan Fish Baked in Tomato-Cilantro Sauce

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Ingredients:

Serving

2 lbs white fish fillets or 2 lbs other firm textured fillets
flour , for dusting
2 eggs, beaten
1/4 cup wine or 1/4 cup milk or 1/4 cup lemon juice
1/4 cup extra virgin olive oil
1 onion, halved and thinly sliced
1 garlic clove, chopped
3 tomatoes, ripe seeded and chopped or
4 cans tomatoes, chopped and drained
1 tbsp ground cumin
1 cup minced cilantro
salt and pepper

Directions:

Cut fish into serving size pieces about 1 inch thick.
Soak fish in wine, milk, or lemon juice. Then dust with flour. Followed by a dip in beaten egg.
Heat 2 tablespoons of olive oil in a skillet over medium to high heat and when it is almost smoking add a few pieces of fish. Cook the fish, a few pieces at a time for 2-3 minutes each side. (The fish will finish cooking later.) Remove each piece as it is cooked and set aside.
When all the fish is done, discard the frying fat and wipe the pan out with paper towels. Add remainng 2 tablespoons of oil to pan and over medium-low heat gently cook the onion and garlic until soft but not brown, about 10-15 minutes
Add tomatoes and cook, stirring occasionally, until the tomatoes have given off their juices ad start to thicken, about 10 minutes.
Stir in cumin and cilantro. Taste for seasoning and add salt and pepper if necessary.
Heat oven to 350 degrees. Arrange fish pieces in a shallow baking or gratin dish and cover with sauce. Bake until fish is thoroughly cooked and the sauce is bubbling, about 20 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	280.81 Kcal (1176 kJ)
Calories from fat	131.4 Kcal
		% Daily Value*
Total Fat	14.6g	22%
Cholesterol	116.54mg	39%
Sodium	89.32mg	4%
Potassium	836.47mg	18%
Total Carbs	5.7g	2%
Sugars	3.05g	12%
Dietary Fiber	1.29g	5%
Protein	28.78g	58%
Vitamin C	12.4mg	21%
Iron	2.5mg	14%
Calcium	138.3mg	14%

Amount Per 100 g
Calories	100.16 Kcal (419 kJ)
Calories from fat	46.87 Kcal
		% Daily Value*
Total Fat	5.21g	22%
Cholesterol	41.57mg	39%
Sodium	31.86mg	4%
Potassium	298.37mg	18%
Total Carbs	2.03g	2%
Sugars	1.09g	12%
Dietary Fiber	0.46g	5%
Protein	10.26g	58%
Vitamin C	4.4mg	21%
Iron	0.9mg	14%
Calcium	49.3mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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