North African · dinner
Moroccan Baked Fish with Chermoula
Video by cookingwithalia on YouTube · Open on YouTube
- Low carb (6.6 g net carbs) but not keto: 35% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
Whole fish baked in a herb and tomato sauce rather than fried, with only 2 tbsp of oil for four servings: a serve gives about 28 g of protein, is rich in selenium and vitamin B12, and has no added sugar.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Make a deep cut along each side of the cleaned fish and prick the flesh inside with the knife tip so the marinade can get in. Remove the eyes to avoid bitterness. 1:06
- Blend the cilantro, garlic, paprika, cumin, chilli, salt, oil and water into a thick, smooth chermoula. 1:36
- Lay the fish in a baking dish and cover it all over, inside and out, with half the chermoula. 2:33
- Halve the tomatoes and grate the flesh on the coarse side of a grater, discarding the skins. Mix the grated tomato with the remaining chermoula and pour it around the fish. 3:19
- Top the fish with alternating thin slices of tomato and lemon and spoon any last chermoula over them. 4:46
- Bake at 180°C / 360°F for 35–40 minutes until the flesh is cooked and soft; do not overbake. Serve straight from the dish. 6:00
Tip. Serves 4 is our estimate. Chermoula keeps a week in the fridge, so make a double batch. Fillets work too but need less time in the oven. Serve with bread or couscous.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 12%
- Protein 51%
- Fat 37%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High146%
3.5 µg a serve, mostly from fish (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High91%
50 µg a serve, mostly from fish (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High58%
0.9 g a serve, mostly from vegetable oil (67%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K High54%
65 µg a serve, mostly from cilantro (72%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 High41%
0.7 mg a serve, mostly from fish (67%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High35%
31 mg a serve, mostly from tomatoes (68%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium High22%
1030 mg a serve, mostly from fish (51%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E High21%
3.2 mg a serve, mostly from vegetable oil (37%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A High20%
179 µg a serve, mostly from tomatoes (37%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Magnesium Source15%
64 mg a serve, mostly from fish (58%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source10%
41 µg a serve, mostly from tomatoes (57%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 4
Iron9%
1.6 mg a serve, mostly from tomatoes (29%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc8%
0.9 mg a serve, mostly from fish (43%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin D8%
1.5 µg a serve, mostly from fish (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Calcium6%
82 mg a serve, mostly from fish (49%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by cookingwithalia; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.