Low FODMAP Recipe Spiced fish tagine Low FODMAP Recipe Spiced fish tagine


For the ras-el-hanout*

2 tsp ground cinnamon

1 tsp ground turmeric

1 tsp coriander seeds

½ tsp freshly ground black pepper

¼ tsp freshly grated nutmeg, or to taste

¼ tsp freshly ground cardamom seeds

¼ tsp freshly ground cloves

For the tagine

2-3 tbsp olive oil

1 tbsp garlic infused oil

1 stick celery chopped

1 carrot chopped

1 tsp cumin seeds

2 tsp freshly ground ras-el-hanout (see above)

½ tsp cayenne pepper

3 ripe tomatoes, seeds removed, roughly chopped

salt and freshly ground black pepper

110ml/4fl oz fish stock or water

4-6 while fish fillets fillets, skin removed

*NB: This recipe makes more ras-el-hanout than is necessary for this dish. The remaining ras-el-hanout will keep indefinitely in an airtight jar but loses its pungency the longer it is kept.

Preparation method

For the ras-el-hanout, mix all of the ras-el-hanout ingredients together until well combined. Grind in a spice grinder or coffee grinder to a fine powder. Store in an airtight jar. For the tagine, heat a terracotta tagine or heavy-based, lidded casserole over a medium to high heat.

Heat the oil in the tagine or casserole, then add the vegetables and cook slowly for 10-12 minutes, or until softened but not coloured.

When the vegetables have softened, push them to one side of the tagine or casserole, then increase the heat slightly and add the cumin seeds, ras-el-hanout and cayenne pepper to the empty side of the casserole. Fry for 1-2 minutes, or until fragrant, then stir the spices into vegetable mixture until they coat the vegetables.

Add the chopped tomatoes and season, to taste, with salt and freshly ground black pepper. Bring the mixture to a simmer, then cook for 1-2 minutes, stirring well. Add the fish stock or water, then return the mixture to a simmer.

Add the fish fillets to the tagine or casserole, then spoon over some of the sauce to cover the fish. Cover the tagine or casserole with the lid, then reduce the heat to low and continue to cook for eight minutes, or until the fish fillets are cooked through.

Recipe adapted from: Good Food

IBS Sano