Moroccan Fish Kofta in a Spicy Harissa Sauce
User Reviews
5
16 reviews
Excellent
-
Prep Time
30 mins
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Cook Time
15 mins
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Total Time
45 mins
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Servings
4
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Calories
243 kcal
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Course
Main Course
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Cuisine
Moroccan
Moroccan Fish Kofta in a Spicy Harissa Sauce
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Moroccan Fish Kofta in a Spicy Harissa Sauce combines ground white fish blended with aromatic herbs, spices, and breadcrumbs to form tender fish meatballs. These are cooked gently in a harissa-spiced tomato and bell pepper sauce, yielding a dish rich in North African warm spices and bright herb flavors.
Description
The sauce is prepared by sautéing garlic in olive oil, then simmering canned tomatoes with vegetable broth, harissa paste, sliced red bell peppers, and fresh herbs along with spices like ras el hanout and cumin and chopped lemon for brightness. The fish kofta mixture is made by processing white fish with onion, garlic, cilantro, parsley, chili pepper, and warming spices, then binding with breadcrumbs and egg. These meatballs are cooked in the sauce, allowing them to absorb the spicy and aromatic flavors.
The dish provides tender, flaky fish meatballs with a deep, slightly spicy sauce perfect for a flavorful meal. It can be served with rice, couscous, or bread to soak up the sauce.
Checking internal temperature is recommended to ensure the kofta are cooked through but still moist, with a target of 135°F. The fish should flake easily when done.
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Ingredients
For the Sauce
- 2 tabelspoons extra virgin olive oil
- 3 garlic minced, large cloves
- 1 diced tomatoes 15-ounce can with juices
- 1 cup vegetable broth
- 2 tablespoons harissa paste (you can start with less if you do not want it to be too spicy)
- 1 red bell pepper cored and thinly sliced into strips, large
- 1/2 cilantro plus more for garnish, or parsley, packed cup, chopped leaves and tender stems
- 1/2 teaspoon ras el hanout
- 1/2 teaspoon cumin
- 1/2 lemon seeds discarded, pith, peel, and flesh finely chopped (yes, skin on
- kosher salt
- black pepper
For the Fish Kofta
- 1 pound white fish such as halibut or cod, cut into large pieces, fillet
- 1 onion quartered, small, yellow
- 2 garlic cloves
- 1/2 cilantro packed cup, fresh
- 1/2 parsley packed cup, fresh
- 1 hot chili pepper stemmed (optional, or remove the seeds for less spice, or jalapeno, small
- 1 teaspoon ras el hanout
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground cinnamon
- kosher salt
- black pepper
- 1/2 cup dried breadcrumbs (gluten free is okay)
- 1 egg lightly whisked
- 1/2 tablespoon extra virgin olive oil
Instructions
- Make the sauce. In a large pan with a lid, heat about 2 tablespoons olive oil. Add the garlic and cook over medium heat, tossing regularly until fragrant, about 30 seconds. Add the canned tomatoes with their juices, broth, harissa paste, and bell peppers. Stir in the cilantro or parsley, ras el hanout, cumin, chopped lemon, and a big pinch of salt and pepper. Bring to a boil, then lower the heat and cover partway leaving just a small opening at the top. Let the mixture gently simmer while you make the fish meatballs.
- Make the fish mixture. In the bowl of a large food processor fitted with a blade, add the fish, onion, garlic, cilantro, parsley, and chili pepper or jalapeno (if using). Add the ras el hanout, ginger, cinnamon, and a big pinch of salt and pepper (about 1/2 teaspoon each). Close the lid and pulse several times until the mixture is well blended.
- Transfer the fish mixture to a large bowl. Add the breadcrumbs, egg, and a small drizzle of olive oil. Use your hands to mix until the breadcrumbs and egg are well-incorporated.
- Form the fish kofta. Form the fish mixture into small balls (about 1 tablespoon of the mixture each).
- Cook the fish balls in the sauce. Gently nestle the fish meatballs in the simmering sauce and spoon some of the sauce on top. Cook, keeping the cover on partway and toss occasionally), until the fish is fully cooked through, about 10 to 15 minutes.
- Finish and serve. Garnish with more fresh cilantro or parsley and serve.
Notes
- Fish kofta are done when no longer grey inside and reach an internal temperature of 135°F, flaking easily with a fork.
- Monitoring cooking prevents drying out the fish meatballs.
Nutrition Information
Show Details
Calories
243kcal
(12%)
Carbohydrates
24.3g
(8%)
Protein
25.5g
(51%)
Fat
5.2g
(8%)
Saturated Fat
1.1g
(6%)
Polyunsaturated Fat
1.2g
(7%)
Monounsaturated Fat
2.4g
(12%)
Trans Fat
0.01g
(1%)
Cholesterol
89.7mg
(30%)
Sodium
662.5mg
(28%)
Potassium
897.8mg
(19%)
Fiber
4g
(16%)
Sugar
7.8g
(16%)
Vitamin A
1435.2IU
(29%)
Vitamin C
64.8mg
(72%)
Calcium
119.1mg
(12%)
Iron
3.2mg
(18%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 243 kcal
% Daily Value*
| Calories | 243kcal | 12% |
| Carbohydrates | 24.3g | 8% |
| Protein | 25.5g | 51% |
| Fat | 5.2g | 8% |
| Saturated Fat | 1.1g | 6% |
| Polyunsaturated Fat | 1.2g | 7% |
| Monounsaturated Fat | 2.4g | 12% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 89.7mg | 30% |
| Sodium | 662.5mg | 28% |
| Potassium | 897.8mg | 19% |
| Fiber | 4g | 16% |
| Sugar | 7.8g | 16% |
| Vitamin A | 1435.2IU | 29% |
| Vitamin C | 64.8mg | 72% |
| Calcium | 119.1mg | 12% |
| Iron | 3.2mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
16 reviews
Excellent
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