Capsicum, zucchini and cherry tomatoes simmered together with Moroccan spices and fresh herbs to make a delicious fresh sauce for whatever protein you choose. We have used white fish but feel free to swap for chicken thighs or chickpeas for a vegetarian variation.
This Week
2 Dec - 8 Dec
Meal Prep Guide
Pre-cut the vegetables. Store together in an airtight container in the fridge.
1 ½ red capsicums – sliced (the other ½ will be used in the Vietnamese salad which will you finely slice)
2 zucchinis – cut into half moons
Pre make the spice mixes . Store separately in an airtight jars or containers in the pantry.
Fish
- 1 tsp paprika
- 1 tsp ground cumin
- 1 tsp ground coriander
Jewelled rice
- ½ tsp turmeric
- 1 tsp cumin seeds
- 1 tsp ground coriander
Tips
Tips
- Simmering the sauce for 20 minutes allows the flavours to improve. When cooked over a very low heat all the flavours have a chance to develop and mellow out, meaning the spices will be less harsh and far more enjoyable!
Shortcuts
Vegetables
- Swap capsicum for pumpkin or sweet potato – cut into small bite size pieces. *pumpkins are seasonally available during the cooler months, meaning they will not taste as sweet and yummy during summer.
Protein
- Swap fish for 600g chicken thighs
Method
- In a medium bowl add 1 tsp paprika, 1 tsp cumin, 1 tsp, 1 Tbsp olive oil, salt and pepper; mix well then add chicken thighs.
- Heat the large pan over medium-high heat, drizzle with a little more olive oil and add chicken once the pan is hot; cook the chicken for 2 minutes each side, or until lightly browned (they don’t need to be cooked through).
- Remove from the pan and set aside. Then follow the recipe as instructed, adding the chicken when instructed to add the fish.
- Swap fish for 1 can of chickpeas (drained and rinsed).
Other
- Swap white rice for brown rice or quinoa – cooking times will vary for different grains.
Ingredients
Fish
- 2 Tbsp olive oil
- 1 brown onion (finely diced)
- 4 garlic cloves (crushed)
- 1 tsp fresh ginger (grated)
- 1 tsp paprika
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 lemon (zest and juice divided)
- Salt and pepper
- 1 tin cherry tomatoes (400g)
- 1 ½ red capsicums (finely sliced) – other half reserved for Vietnamese salad
- 2 zucchinis (cut into half moons)
- 1 cup coriander (finely chopped, divided)
- 600g firm white fish (cut into 3-5cm pieces)
Jewelled Rice
- 1 Tbsp olive oil
- 1 brown onion (finely diced)
- ½ tsp turmeric
- 1 tsp cumin seeds
- 1 tsp ground coriander
- Salt and pepper
- 1 cup basmati rice
- 1 ½ cups cold water
- ¼ cup dried apricots (finely chopped)
- ½ cup slithered almonds (toasted)
- ½ cup parsley (roughly chopped)
- 1 lemon (juice and zest)
Method
Fish
- Add olive oil to a large pan with a lid, over medium-heat.
- Once hot (oil will look glossy and shiny but not smoking) add the onion and season with salt, cook for 3-4 minutes.
- Add the garlic, ginger, lemon zest, ½ cup fresh coriander and spices (paprika, cumin, and coriander), cook for 2 minutes.
- Add the cherry tomatoes, zucchini and capsicum. Bring to a simmer, then cover for about 20 minutes, remove lid to stir occasionally and add a little water if needed. (While your sauce is simmering, move on to your rice).
- Season the fish with salt and pepper. After the sauce has simmered for 20 minutes add the fish to the pan, make sure the fish is covered by the tomato mixture (you may need to ladle the sauce on top of the fish) squeeze over lemon juice and cook another 10 minutes over medium-low until the fish is fully cooked and flaky.
- Serve with your jewelled rice and the remaining fresh coriander.
Jewelled Rice
- Add olive oil to a medium sized pot over a medium-heat, add onion and cook for 3 – 4 minutes until softened.
- Add spices (turmeric, cumin seeds and ground coriander) and season with salt and pepper; cook for 2 minutes then add your rice, coating each grain of rice in the spiced oil.
- Add water and bring to the simmer without the lid. Just before it comes to a boil, place the lid on the saucepan and turn down to medium-low heat and cook for 12 minutes. Then set aside for 10 minutes – keeping the lid on.
- Once the rice has cooked, spread onto a serving platter, add the dried apricots, slithered almonds, fresh parsley, lemon juice and zest. Toss well to evenly distribute all the ingredients and season to taste.
Variations
Vegetables
- Swap capsicum for pumpkin or sweet potato – cut into small bite size pieces. *pumpkins are seasonally available during the cooler months, meaning they will not taste as sweet and yummy during summer.
Protein
- Swap fish for 600g chicken thighs
Method
- In a medium bowl add 1 tsp paprika, 1 tsp cumin, 1 tsp, 1 Tbsp olive oil, salt and pepper; mix well then add chicken thighs.
- Heat the large pan over medium-high heat, drizzle with a little more olive oil and add chicken once the pan is hot; cook the chicken for 2 minutes each side, or until lightly browned (they don’t need to be cooked through).
- Remove from the pan and set aside. Then follow the recipe as instructed, adding the chicken when instructed to add the fish.
- Swap fish for 1 can of chickpeas (drained and rinsed).
Other
- Swap white rice for brown rice or quinoa – cooking times will vary for different grains.
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