In a bowl, mix the tomatoes, olive oil, garlic, paprika, cumin and black pepper with the salt.
⚙ Pan-fryingStoveFrying pan
2
Add the red pepper and fry 3 minutes, until the pepper softens.
⚙ Adding to the hot fat and fryingStove
💡Add by cooking time: what needs long (onion, carrot, meat) goes in first, and what burns fast (garlic, dry spices) goes in last, only until fragrant.
3
Add the harissa, cumin, paprika and turmeric and stir about a minute, until fragrant.
⚙ SimmeringStove
💡A gentle simmer, not a boil: a hard boil dries the food out and clouds it, a slow simmer cooks it evenly.
To assemble
4
Pat the fish pieces dry with paper towels and place it in the sauce, skin side down, and spoon some of the sauce over it. Cover and cook over medium-low heat 12–15 minutes, until the fish flakes easily.
StoveLid
💡Pat the fish dry and don't overcook it: wet fish thins the sauce, and overcooked fish dries out and falls apart.
5
Turn off the heat and sprinkle the cilantro over the top.
6
Serve with bread or rice.
392calories
44 gprotein
6 gcarbs
21 gfat
● protein 45%● carbs 6%● fat 48%
Per serving (405 g), of 4 servings
For the Tomato sauce · To assemble ·
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⚖ About the ingredients
Tomatoes: measured in pieces: one ≈ 150 g · 18 kcal per 100 g · More about Tomatoes →
Water: measured in cup in this recipe: 1 cup = 240 g · 0 kcal per 100 g · More about Water →
Garlic: measured in pieces: one ≈ 5 g · 149 kcal per 100 g · More about Garlic →
Stove· 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
Frying pan· Also works: Wok (None)· 💡 Workaround, changes the dish: Pot (High sides, slow evaporation and weak browning)
