Spiced Fish with Tomatoes and Bell Peppers

MoroccanLunch

Recipe Story

origins & traditions

This traditional North African preparation showcases the perfect balance of sweet and savory flavors that define the regional cuisine. Fresh white fish fillets are gently poached in a vibrant sauce made from ripe tomatoes, colorful bell peppers, and an aromatic blend of cumin, paprika, and coriander. The dish is enriched with garlic, onions, and a touch of cayenne for warmth. Fresh cilantro and parsley add brightness, while a squeeze of lemon juice at the end brings all the flavors together. This comforting one-pot meal is traditionally served with crusty bread or over fluffy rice, making it perfect for a satisfying family lunch. The gentle cooking method keeps the fish tender and flaky while allowing it to absorb all the complex flavors of the sauce.

Instructions

step by step

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Heat olive oil in a large deep skillet or Dutch oven over medium heat. Add diced onions and cook for 5 minutes until softened.
Add minced garlic and cook for 1 minute until fragrant.
Stir in bell peppers (cut into strips) and cook for 5 minutes until slightly softened.
Add diced tomatoes, tomato paste, cumin, paprika, coriander, cayenne pepper, and salt. Stir well to combine.
Pour in water or fish stock and bring to a gentle simmer. Cook for 10 minutes to allow flavors to meld.
Season the fish fillets with salt and black pepper on both sides.
Gently nestle the fish fillets into the sauce, spooning some sauce over the top.
Cover and simmer on low heat for 12-15 minutes until fish is cooked through and flakes easily with a fork.
Remove from heat and stir in fresh cilantro and parsley.
Squeeze fresh lemon juice over the dish.
Serve hot with crusty bread or over rice.

Spiced Fish with Tomatoes and Bell Peppers

4.5 (52)

A vibrant North African dish featuring white fish simmered in a rich tomato sauce with roasted bell peppers, warm spices, and fresh herbs. A hearty and flavorful one-pot meal ready in under an hour.

medium

55 min

4 servings

Ingredients

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Main Ingredients

680 grams Tuna, cut into 4 fillets
4 pieces Tomatoes, diced
2 pieces Bell Peppers, cut into strips

Aromatics

1 pieces Onions, finely diced
4 cloves Garlic, minced

Sauce Base

2 tablespoons Tomato Paste

Cooking Fat

3 tablespoons Olive Oil

Spices

2 teaspoons Cumin
1 1/2 teaspoons Paprika
1 teaspoons Coriander, ground
1/2 teaspoons Cayenne

Seasoning

1 teaspoons Salt
1/2 teaspoons Black Pepper, freshly ground

Fresh Herbs

3 tablespoons Cilantro, chopped
2 tablespoons Parsley, chopped

Finishing

1 pieces Lemon, juiced

Chef Tips

expert advice

•For best results, use firm white fish like cod, halibut, or sea bass that will hold up well during simmering.

•The fish should be at room temperature before cooking to ensure even cooking.

•You can prepare the sauce ahead of time and refrigerate it, then reheat and add the fish when ready to serve.

•Some cooks like to add preserved olives or capers for extra brininess.

•If the sauce becomes too thick during cooking, add a splash of water or stock.

Variations & Substitutions

make it your own

•For a spicier version, increase the cayenne pepper or add harissa paste.

•The dish can be made with whole fish steaks instead of fillets for a more traditional presentation.

Serving & Pairings

what goes well

•Garnish with extra fresh herbs and serve with lemon wedges on the side.

Storage & Reheating

keeping it fresh

Storage

Store leftovers in an airtight container in the refrigerator for up to 2 days. The sauce will continue to thicken as it sits. Not recommended for freezing as the fish texture may become mushy upon thawing.

Reheating

Reheat gently in a covered skillet over low heat with a splash of water or stock to prevent drying out. Reheat only until warmed through, about 5-7 minutes. Alternatively, reheat in the microwave on medium power in 1-minute intervals, stirring between each interval. Do not overheat as the fish can become tough.