Moroccan Fish Recipe

INGREDIENTS

• 1 cup cooked chickpeas
• 1 cup cooked diced butternut squash
• 1 onion, diced
• 1/4 cup green olives, chopped
• 1/4 cup dried apricots, chopped
• 1 tbsp concentrated chicken bouillon paste or 1 chicken bouillon cube
• 2 tsp dry harissa spice mix
• 2 tsp minced fresh gingerroot
• 2 cloves garlic, minced
• 1 tsp lemon zest
• 1/2 tsp pepper
• 1/4 tsp ground cinnamon
• 1/2 lb white-flesh fish fillets, patted dry and chopped in chunks


INSTRUCTIONS

1.Toss together chickpeas, butternut squash, onion, olives, apricots, bouillon, harissa, ginger, garlic, lemon zest, pepper and cinnamon. Add fish, stirring gently until well coated.

2. Transfer fish stew to Microwavable Meal Prep Bag. Vacuum-seal in bag as per FoodSaver® vacuum appliance guidelines. Freeze for up to 3 months.

3.When ready to cook, place bag printed side down or standing up in microwave oven. Microwave for 10 to 12 minutes. (While cooking, the bag may slowly inflate and deflate. A vent in the bag will allow steam to escape and a slight whistling sound may be heard.)

4.Wait for 30 to 60 seconds before opening carefully.

Tip:Drizzle with olive oil; stir in a few capers if desired.

NUTRITION FACTS

Per 1/2 recipe
Calories 360
Total Fat 6g
Saturated Fat 1g
Cholesterol 45mg
Sodium 800mg
Carbohydrate 53g
Dietary Fiber 13g
Total Sugars 18g
Protein 28g
Vitamin D 0.9mcg
Calcium 145mg
Iron 4.4mg
Potassium 1070mg

NUTRITION CLAIMS

✔ Low in saturated fat
✔ Good source of fibre

Note – nutrition information is based on the use of cod in the recipe.