Ingredients
Equipment
Method
💠1- Cleaning and Prep Instructions
- Note: The fish, shrimp, and calamari must be completely fresh. You can either ask your fishmonger to clean them for you or do it yourself at home.
- 1. How to Clean the Fish (Moroccan Fish with tomato sauce)
- Scale and Trim: Remove all scales, fins, and gills (as gills can impart a bitter taste).
- Gut and Clean: Slit the belly open and gently remove the entrails. Wash away any blood thoroughly.
- Debone: Carefully remove the backbone and all pin bones using specialized fish tweezers.
- Pro Tip: Some prefer to butterflies or open the fish from the back professionally to create extra space for the filling.
- Handle with Care: Be gentle during this stage to avoid tearing the delicate flesh, and watch your hands to prevent any injury from sharp bones.
- Rinse and Drain: Once finished, give the fish a final rinse to ensure it is perfectly clean, then place it in a colander to drain any excess water.
- 2. How to Clean the Calamari (Moroccan Fish with tomato sauce)
- To learn the detailed steps for cleaning calamari properly, [Click Here].
- 3. How to Clean the Shrimp (Moroccan Fish with tomato sauce)
- Shell and Devein: Remove the head and shell. Make sure to remove the black vein running along the back, as it can be bitter.
- Small Shrimp Tip: If you are using very small shrimp, there is no need to remove the vein
- Rinse and Drain: Rinse them thoroughly and let them drain completely.
💠2- Preparation Instructions
- 1. Preparing the Fish Marinade (Chermoula) (Moroccan Fish with tomato sauce)
- Mix the Marinade: In a bowl, combine all the spices with the lemon juice, chopped cilantro, parsley, and olive oil. Mix well.
- Marinate the Fish: Rub the marinade thoroughly all over the fish, both inside the cavity and on the outside skin. Don't forget to season the head area as well.
- 2. Preparing the Filling (Moroccan Fish with tomato sauce)
- Parboil the Wheat: Boil 300g of quick-cooking wheat for only half its usual cooking time (about 10 minutes). Drain well. (Note: 300g raw wheat yields around 600g after parboiling).
- Sauté the Aromatics: Heat olive oil in a skillet over medium heat. Add the minced garlic, chopped cilantro, parsley, and the diced, fire-roasted green pepper.
- Pro Tip: To learn how to easily roast and peel bell peppers, [Click Here].
- Build the Flavor: Let them sauté for about a minute until the garlic becomes fragrant. Stir in the tomato paste, salt, and cayenne pepper.
- Add the Seafood: Add the fresh, chopped shrimp and stir. Cook for just 5 minutes.
- Important Note: If you are using pre-cooked, frozen shrimp, do not add them now; toss them in during the very last minute so they don't turn rubbery. If using small shrimp, leave them whole.
- Combine: Add the parboiled wheat to the skillet and toss everything together until well combined. Your filling is now ready.
- 3. Stuffing and Baking (Moroccan Fish with tomato sauce)
- Assemble: Line a baking tray with aluminum foil, then place a sheet of parchment paper on top. Lay the marinated fish down and stuff its belly with half of the filling mixture. (Save the remaining half to serve as a side dish).
- Wrap Securely: Wrap the fish tightly first with the parchment paper, then seal it completely with the aluminum foil to trap the steam.
- Bake: Preheat your oven to 200°C (400°F) and bake the fish for 1 hour and 15 minutes.
- Rest: Remove it from the oven, but keep it wrapped in its foil for 20 minutes before opening. This allows the juices to redistribute, making the fish incredibly tender and juicy.
💠3- Preparing the Sides
- 1. Seafood Tomato Sauce (Moroccan Fish with tomato sauce)
- Sauté the Aromatics: Heat the olive oil in a skillet over medium heat. Add the minced garlic and finely chopped cilantro and parsley.
- Simmer the Sauce: Stir in the grated tomatoes, tomato paste, and the spices. Let the mixture simmer until the tomatoes are cooked through and the flavors blend.
- Cook the Shrimp: Add 250g of peeled shrimp to the sauce and let them cook for 5 minutes.
- Add the Calamari: Next, add 250g of calamari rings and cook for an additional 5 minutes only (making it a total of 10 minutes for the seafood). Keeping to this timeframe ensures the calamari stays tender and doesn't turn rubbery.
- Thicken: Continue to let the sauce simmer on low heat until it reduces and thickens to a rich, savory consistency.
- 2. Serving the Side Wheat (Moroccan Fish with tomato sauce)
- Season the Remaining Wheat: Take the remaining parboiled wheat (approximately 300g). Season it with a pinch of black pepper and add 100g of sliced olives.
- Finish Cooking: Cook the mixture over low heat for about 10 minutes, stirring occasionally, until the wheat is fully cooked and tender.
- Presentation: Spoon the cooked wheat into small serving bowls and arrange them beautifully around the main fish platter
💠5- Garnishing & Presentation
- Sauté the Shrimp: In a skillet, melt a pat of butter and add one minced clove of garlic, chopped parsley, and a pinch of black pepper. Add the whole, unpeeled shrimp.
- Cook: Sauté for about 5 minutes until the shrimp turn pink and are fully cooked
- Decorate: Arrange the sautéed shrimp beautifully over the baked fish, alongside fresh lemon slices.
Notes
- Baking Time Rule: As a general rule, allow 20 minutes of baking time for every kilogram of fish.
- Rest Before Serving: For the best texture, remove the fish from the oven half an hour before serving to let it rest and lock in its juices.
- Calamari Choice: Use small calamari for the filling; it is more budget-friendly and significantly more tender than the larger ones.
- A Great Alternative: You can easily increase the amount of wheat prepared to serve as a satisfying side dish with the fish, making it an excellent, healthy alternative to bread or rice.
- Don't forget to taste and adjust the seasoning with salt or any other additions during the preparation stages