Merlangius Tajine with Vegetables

Merlangius fish, commonly known as whiting, are a notable member of the cod family, found predominantly in the eastern North Atlantic and the Mediterranean Sea. Recognized for their slender bodies and silvery-grey appearance, these fish are highly valued in the culinary world for their delicate, flaky white flesh and mild flavor. Whiting are often caught using sustainable fishing methods, contributing to their popularity among environmentally-conscious consumers. They can be prepared in various ways, including baking, frying, and poaching, making them a versatile ingredient in many recipes. Nutritionally, whiting are a good source of lean protein, vitamins, and minerals, while being low in fat and calories. Whether enjoyed as a simple pan-fried fillet or as part of a more elaborate seafood dish, Merlangius fish offer a delectable and healthy option for seafood lovers.

Merlangius Tajine with Vegetables Recipe

 Ingredients:

•  500g Merlangius (Whiting) fillets
•  2 large carrots, sliced
•  2 zucchinis, sliced
•  1 large potato, sliced
•  1 bell pepper, sliced
•  1 large tomato, sliced
•  1 onion, finely chopped
•  3 garlic cloves, minced
•  1 lemon, sliced
•  1/4 cup olive oil
•  1/2 cup water
•  1 teaspoon ground cumin
•  1 teaspoon ground coriander
•  1 teaspoon paprika
•  1/2 teaspoon turmeric
•  Salt and pepper to taste
•  Fresh parsley and cilantro, chopped (for garnish)

 Instructions:

1. Preparation:

   - Preheat your oven to 180°C (350°F).   - Rinse the Merlangius fillets under cold water and pat them dry with paper towels.   - Season the fish fillets with salt, pepper, cumin, coriander, paprika, and turmeric. Set aside.

2. Vegetable Layer:

   - In a large tajine or ovenproof dish, drizzle half of the olive oil.   - Layer the sliced carrots, zucchinis, potato, bell pepper, and tomato at the bottom of the tajine.   - Sprinkle the chopped onion and minced garlic over the vegetables.

3. Fish Layer:

   - Arrange the seasoned Merlangius fillets on top of the vegetable layer.   - Place lemon slices over the fish fillets.

4. Cooking:

   - Drizzle the remaining olive oil and the water over the entire dish.   - Cover the tajine with its lid or aluminum foil if using an ovenproof dish.   - Place the tajine in the preheated oven and bake for 45 minutes to 1 hour, or until the vegetables are tender and the fish is cooked through.

5. Garnishing and Serving:

   - Once cooked, remove the tajine from the oven and uncover.   - Garnish with freshly chopped parsley and cilantro.   - Serve the Merlangius Tajine with Vegetables hot, with crusty bread or couscous on the side.

 Nutritional Estimate (per serving, serves 4):

- Calories: 350 kcal- Protein: 25g- Carbohydrates: 25g- Fat: 15g- Fiber: 5g
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How to Prepare Merl Fish for Cooking ?

Merl fish (Merluccius merluccius) is a white-fleshed fish that is popular in many parts of the world. It has a mild flavor and a firm texture, making it a versatile ingredient for a variety of dishes. Here's a simple guide on how to prepare merl fish for cooking:

Ingredients:

• Fresh merl fish
• Lemon
• Garlic
• Salt
• Pepper
• Olive oil

Instructions:

1. Clean and prepare the fish: Rinse the merl fish under cold water and pat it dry with paper towels. Use a sharp knife to remove the scales, fins, and head. If desired, you can also gut the fish and remove the backbone.
2. Cut the fish: You can cook merl fish whole or cut it into smaller pieces. If you are cutting the fish, use a sharp knife to make even cuts.
3. Season the fish: In a bowl, combine the juice of one lemon, minced garlic, salt, and pepper to taste. Rub the mixture all over the merl fish, ensuring it is evenly coated.
4. Cook the fish: There are several ways to cook merl fish, including:
5. Pan-frying: Heat olive oil in a large skillet over medium heat. Once the oil is hot, add the merl fish and cook for 3-4 minutes per side, or until golden brown and cooked through.
6. Baking: Preheat the oven to 200°C (400°F). Place the merl fish in a baking dish and drizzle with olive oil. Season with salt and pepper to taste. Bake for 15-20 minutes, or until the fish is cooked through.
7. Grilling: Preheat the grill to medium heat. Brush the merl fish with olive oil and season with salt and pepper to taste. Grill the fish for 4-5 minutes per side, or until cooked through.
8. Serve and enjoy: Once cooked, transfer the merl fish to a serving plate and garnish with lemon slices and fresh herbs, such as parsley or dill. Serve with your favorite side dishes, such as rice, roasted vegetables, or a salad.

Tips:

• For added flavor, you can marinate the merl fish in a mixture of olive oil, lemon juice, herbs, and spices for at least 30 minutes before cooking.
• If you are using frozen merl fish, be sure to thaw it completely before cooking.
• Merl fish is a good source of lean protein, omega-3 fatty acids, and vitamins and minerals.