Fish Tagine with Vegetables and Moulah Sauce

Ingredients

• 800 g Fresh tuna (fillets) (Cut into 4 equal portions)
• 2 pieces Grilled red peppers (Grilled and peeled)
• 30 ml Nuoc‑mâm sauce (fish sauce)
• 30 ml Soy sauce
• 0.5 bunch Fresh parsley (Leaves only)
• 0.5 bunch Fresh cilantro
• 45 ml Olive oil
• 1 pinch Salt
• 1 pinch Black pepper
• 1 teaspoon Sweet paprika
• 1 teaspoon Ground cumin
• 1 teaspoon Ras el hanout
• 2 cloves Garlic cloves (Crushed)
• 1 unit Fresh lemon (Juice only)
• 2 pieces Carrots (Peeled and diced into 2 cm cubes)
• 2 pieces Potatoes (Peeled and diced into 2 cm cubes)
• 1.5 pieces Mixed bell peppers (red, yellow, green) (Half a pepper of each color, sliced into thin strips)
• 1 piece Onion (Thinly sliced)
• 2 tablespoons Fresh parsley (for garnish) (Chopped)

Instructions

1. Prepare the Moulah sauce

   In the blender, place the parsley, cilantro, olive oil, soy sauce, nuoc‑mâm sauce, grilled red peppers, salt, pepper, sweet paprika, cumin, ras el hanout, crushed garlic cloves and lemon juice. Blend until smooth.

   Time: PT15M

2. Marinate the tuna

   Place the tuna fillets in a shallow dish, pour half of the Moulah sauce over them, cover and refrigerate for at least 2 hours (or overnight) to let the flavors infuse.

   Time: PT2H

3. Cut and arrange the root vegetables

   Peel the carrots and potatoes, cut them into regular 2 cm dice. Spread them in the baking dish, lightly salt and drizzle with a splash of olive oil. Toss to coat.

   Time: PT15M

4. First cooking of the vegetables

   Cover the dish with damp parchment paper, then a sheet of aluminum foil. Bake in the preheated oven at 190°C for 30 minutes.

   Time: PT30M

   Temperature: 190°C

5. Prepare the additional vegetables

   During the initial cooking, cut half a pepper of each color (red, yellow, green) into thin strips and thinly slice the onion.

   Time: PT10M

6. Add the fish and remaining vegetables

   Remove the dish from the oven, discard the paper and foil. Distribute the peppers and onion over the already cooked vegetables, place the marinated tuna fillets, then drizzle with the remaining Moulah sauce. Cover with foil and return to the oven at 190°C for 30 minutes.

   Time: PT30M

   Temperature: 190°C

7. Finishing and serving

   When out of the oven, sprinkle with chopped fresh parsley. Serve hot, accompanied by Moroccan bread or couscous if desired.

   Time: PT5M

Nutrition Facts

Calories

350

Protein

35 g

Carbohydrates

20 g

Fat

12 g

Fiber

4 g

Ingredient Substitutions

• Instead of Fresh tuna (fillets): Swordfish, Sea bass, Red snapper
• Instead of Grilled red peppers: Raw red peppers (to grill yourself)
• Instead of Nuoc‑mâm sauce (fish sauce): Soy sauce + a splash of lemon
• Instead of Soy sauce: Tamari
• Instead of Fresh parsley: Cilantro
• Instead of Fresh cilantro: Parsley
• Instead of Olive oil: Canola oil
• Instead of Sweet paprika: Smoked paprika
• Instead of Ras el hanout: Mild curry blend
• Instead of Garlic cloves: Garlic powder (½ tsp)
• Instead of Fresh lemon: Apple cider vinegar (1 tbsp)
• Instead of Carrots: Sweet potato
• Instead of Potatoes: Sweet potato
• Instead of Mixed bell peppers (red, yellow, green): Extra red pepper
• Instead of Onion: Shallot

Equipment Needed

• Blender
• Long baking dish (e.g., tagine or gratin dish)
• Parchment paper (baking paper)
• Aluminum foil
• Oven
• Chef's knife
• Cutting board
• Mixing bowl
• Wooden spoon or spatula
• Measuring spoons

Critical Steps — Do Not Skip

• Prepare the Moulah sauce
• Marinate the tuna
• First cooking of the vegetables
• Add the fish and remaining vegetables

Chef Tips from the Video

• Grill the red peppers over an open flame or under the oven broiler for a smoky flavor.
• Use high‑quality sashimi‑grade fresh tuna for a more tender result.
• Add a few pitted black olives at the end of cooking for a Mediterranean touch.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container in the refrigerator, consume within 2 days.

Freezer: You can freeze unserved portions for up to 1 month, well wrapped.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the Moulah sauce the day before and keep it refrigerated.
• Marinate the fish overnight for more flavor.
• Vegetables can be pre‑cut and stored in cold water.