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Spice Up Your Fish

This dish is easy and it doesn’t take much time to make. Moroccan spices are a great way to add a lot of flavor to white fish. While baking, the tomatoes soak up all the vibrant spices from the fish rub. When it comes out of the oven you have a smooth, tangy, delicious Moroccan tomato sauce. It’s great with rice or white quinoa if you're gluten-free or you can sop up the sauce with some crunchy Italian bread or couscous if you're livin' on the edge.


  • 4 - 5oz pieces of Swordfish, Grouper, Halibut, Mahi or any other thick, firm substantial white fish

  • ¼ cup minced parsley

  • 1 T plus 1 tsp chopped garlic

  • ¼ tsp cayenne pepper

  • 1 T ground cumin

  • ½ tsp ground coriander

  • pinch of ground cloves

  • 1/4 tsp of cinnamon - I like less so I use 1/8 teaspoon

  • ¼ cup plus 1 T extra virgin olive oil

  • 2 T white wine or chicken stock

  • 2 cups canned chopped tomatoes. I like Mieur Glenn brand. For a less chunky sauce use crushed canned tomatoes

  • ¼ teaspoon salt

  • ¼ tsp coconut sugar

  • salt and freshly ground pepper


  • Preheat oven to 450º.

  • Rinse and dry the fish. Nicely salt and pepper each piece of fish.

  • In a small chopper or blender add parsley, garlic, cayenne, cumin, coriander, cloves, cinnamon, ¼ tsp salt, 1T olive oil, 2 TBL white wine (or stock). Grind up the mixture. Doesn’t have to be super fine. Rub the fish all over with this mixture. Don’t leave any mixture behind.

  • Place the 2 cups of tomatoes in a bowl. Mix in 1 tsp garlic, ¼ tsp sugar, ¼ teaspoon salt and a few grinds of black pepper.

  • Spread 2 T olive oil on glass baking dish or roasting pan. Place fish on top of the olive oil. Cover fish with tomato mixture. Then drizzle on last 2 T olive oil.

  • Bake for 20 minutes and voila.

Servings: 4 servings

Time: 45 minutes

HEARTFUL RECIPE - One of our real food recipes that focuses on veggies, protein, healthy fats and/or healthy carbs and doesn't include gluten, dairy, soy, refined sugar, corn or peanuts.

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