Moroccan Fish – 5 Points

Laa Loosh

Ready in: 85 minutes
Prep Time: 15 minutes
Cook Time: 70 minutes
Servings: 6
Gluten Free
Dairy Free
Very Popular

Ingredients

  • 1/2 tsp black pepper
    Spices and Seasonings
  • 1 15 oz can garbanzo beans, drained and rinsed
    Canned and Jarred
  • 1 28oz can diced tomatoes
    Canned and Jarred
  • 1 tbsp dry chicken bouillon
    Canned and Jarred
  • 1 tsp coriander
    Spices and Seasonings
  • 1 tbsp cumin
    Spices and Seasonings
  • 1/2 cup fat free chicken broth
    Canned and Jarred
  • 4 cloves garlic, sliced
    Produce
  • 1 tsp onion powder
    Spices and Seasonings
  • 1 tsp paprika
    Spices and Seasonings
  • *Optional parsley or cilantro for garnish
    Produce
  • 1 tsp salt
    Spices and Seasonings
  • 1 ½ lbs tilapia (I used 6, 4oz fillets)
    Seafood
  • 2 tbsp tomato paste
    Pasta and Rice

Steps

  • Heat a large, non-stick skillet on medium high heat and spray with non-fat cooking spray.
  • Add in the garlic, and cook until slightly tender and fragrant, about 2-3 minutes.Stir in the diced tomatoes, tomato paste, chicken bouillon, chicken broth, cumin, onion powder, paprika, coriander, and salt and pepper. Bring to a simmer and then reduce heat to medium, stirring occasionally.
  • Add in garbanzo beans and let cook for about 45 minutes, adding more broth as necessary if sauce becomes too thick. Taste and add additional spices and seasonings if necessary.Season both sides of fish fillets with additional salt, pepper and paprika, and then lightly mist with an olive oil mister.
  • Place fish into pan with the tomato sauce, and gently cover each fillet with some of the sauce. Cover pan, and cook for about 15-20 minutes or until fish is cooked through and flakes easily with a fork, making sure to keep spooning sauce over the fish fillets while cooking.
  • Garnish with optional parsley or cilantro and serve immediately.

Nutrition

  • Calories: 230.11  cal  (11.51%)
  • Fat: 4.07  g  (6.26%)
  • Saturated Fat: 0.9  g  (5.63%)
  • Carbohydrates: 22.29  g  (7.43%)
  • Sugar: 6.66  g  (7.4%)
  • Cholesterol: 56.7  mg  (18.9%)
  • Sodium: 952.65  mg  (41.42%)
  • Protein: 29.33  g  (58.65%)
  • Vitamin K: 76.85  µg  (73.19%)
  • Selenium: 50.78  µg  (72.55%)
  • Manganese: 1.0  mg  (49.76%)
  • Vitamin B6: 0.78  mg  (38.82%)
  • Vitamin B3: 6.57  mg  (32.85%)
  • Phosphorus: 312.0  mg  (31.2%)
  • Vitamin B12: 1.83  µg  (30.49%)
  • Potassium: 959.56  mg  (27.42%)
  • Fiber: 6.38  g  (25.51%)
  • Iron: 4.52  mg  (25.09%)
  • Copper: 0.49  mg  (24.45%)
  • Vitamin C: 20.1  mg  (24.36%)
  • Vitamin D: 3.52  µg  (23.44%)
  • Magnesium: 86.97  mg  (21.74%)
  • Vitamin A: 921.81  IU  (18.44%)
  • Folate: 69.97  µg  (17.49%)
  • Vitamin E: 2.52  mg  (16.78%)
  • Vitamin B1: 0.19  mg  (12.75%)
  • Vitamin B5: 1.21  mg  (12.05%)
  • Calcium: 107.04  mg  (10.7%)
  • Vitamin B2: 0.18  mg  (10.55%)
  • Zinc: 1.41  mg  (9.42%)

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