Moroccan Fish in Spicy Tomato Sauce




Makes 5 portions.

500 g (1 lb) White Fish, firm

45 mL (3 Tbsp) All Purpose Flour

5 mL (1 tsp) Salt

5 mL (1 tsp) Black Pepper, ground

30 mL (2 Tbsp) Canola Oil or more as needed

125 mL (1/2 cup) Onion, chopped

2 cloves Garlic, minced

15 mL (1 Tbsp) Tomato Paste

5 mL (1 tsp) Cumin, ground

30 mL (2 Tbsp) Smoked Paprika

15 mL (1 Tbsp) Hot Paprika

5 mL (1 tsp) Ginger Powder

500 mL Crushed Tomatoes

250 mL (1 cup) Water

60 mL (1/4 cup) Cilantro, fresh, chopped


  1. Season flour with salt, pepper, and paprika to taste.
  2. Coat fish on all sides with flour.
  3. Heat oil in pan, add fish and cook on both sides until slightly golden (2 minutes on each side). Remove from pan and set aside - keep warm.
  4. In a pan, heat oil. Sauté onion and garlic until onion is translucent. Add tomato paste, spices, salt and pepper and sauté 1 minute. Stir in crushed tomatoes and water. Cover and simmer for 10 minutes.
  5. Gently place the fish in the tomato sauce. Shimmy & shake the pan so the fish sinks into the sauce. Cover and cook another 10 minutes on low heat.
  6. Sprinkle with chopped fresh cilantro.
  7. Serve with steamed rice, couscous, pita bread, challah or crusty French baguette.