Pan-Seared Fish with Vibrant Chermoula Salsa
Chermoula is a traditional North African marinade and sauce, widely used in Moroccan, Tunisian, and Algerian cuisines. It is a vibrant blend of fresh herbs, preserved lemons, garlic, and warm spices, resulting in a tangy, herbaceous, and slightly spicy flavour profile. Chermoula can be prepared in two distinct ways: blended to a finer consistency, which is perfect for marinating meats and fish, or finely chopped for a chunkier, more textured sauce that can be spooned over cooked dishes.
Chermoula is incredibly versatile and can be used to enhance a variety of dishes. It is often used as a marinade for fish or chicken, infusing the meat with its aromatic flavours before cooking.
In this recipe, pan-seared fish fillets are paired with a finely chopped chermoula sauce. The chermoula is made with preserved lemons, green olives, garlic, parsley, cilantro, and warm spices like cumin and paprika. The fish fillets are seasoned with a complementary spice rub and then pan-seared to perfection, creating a crispy exterior and tender interior. The dish is finished by generously spooning the chermoula sauce over the fish, adding a fresh and zesty twist.
This Pan-Seared Fish with Vibrant Chermoula Sauce recipe offers a balanced and nutritious meal with ingredients that support thyroid health and help manage blood sugar levels. Enjoy cooking and savouring this flavourful dish!
Diabetes-Friendly Benefits
Fish: High in protein, which can help stabilise blood sugar levels and promote satiety.
Olive Oil: Contains monounsaturated fats that improve insulin sensitivity.
Herbs (Parsley, Cilantro): Low in carbohydrates and rich in vitamins and minerals, adding flavour without significantly impacting blood sugar levels.
Thyroid-Friendly Benefits
Fish (Hamour, Red Snapper, Sea Bream): Rich sources of selenium and iodine, which are essential for thyroid hormone production and regulation.
Cumin and Coriander: These spices contain antioxidants that support thyroid function.
Garlic: Contains selenium and antioxidants that may help support thyroid health.
Macronutrient Composition per Serving
Calories: 300 kcal
Protein: 25g
Fat: 20g
Carbs: 5g
Ingredients Used for Pan-Seared Fish with Chermoula Salsa
Fish:
Skinless fish fillets (Hamour, Red Snapper, Sea bream): These are mild-flavoured fish that take well to the warm spice rub and won’t overpower the chermoula sauce. You can substitute other firm-fleshed white fish like cod, halibut, or tilapia.
Ground Cumin and Coriander: These warm spices add an earthy aroma and depth of flavour to the fish.
Chilli Powder and Paprika: These spices provide a touch of smokiness and heat. You can adjust the amount depending on your spice preference.
Salt and Black Pepper: Seasoning enhances the natural flavours of the fish.
All-Purpose Flour: The flour helps create a crispy crust on the fish when pan-seared.
Olive Oil: Olive oil cooks the fish without burning and adds a touch of healthy fat.
Chermoula Sauce:
Preserved Lemon (or Lemon Juice and Zest): Preserved lemons add a salty, tangy, and complex flavour to the sauce. If you don’t have preserved lemons, you can substitute lemon juice and zest for a brighter flavour.
Green Olives: Chopped olives add a briny and salty element to the sauce.
Garlic: Minced garlic provides a pungent and aromatic base to the sauce.
Fresh Parsley and Cilantro: Chopped herbs bring freshness and herbaceousness to the sauce.
Extra Virgin Olive Oil: Olive oil is the base of the sauce, carrying all the flavours together.
Ground Cumin and Paprika: These warm spices echo the flavours used in the fish rub and create a cohesive taste between the fish and sauce.
Salt: Salt balances the flavours in the sauce.
Alternative Ingredients
Fish: Skinless, boneless chicken breasts can be used instead of fish. Adjust cooking time accordingly as chicken breasts take longer to cook through.
Preserved lemon: Substitute with 2 tablespoons lemon juice and 1 tablespoon grated lemon zest for a brighter flavour.
Green olives: You can omit olives if you don’t like their flavour profile.
Fresh herbs: If you don’t have parsley or cilantro, you can use mint or dill instead.
Spice level: For a milder chermoula, omit the chilli powder or add less. For a spicier sauce, add a pinch of cayenne pepper or a chopped fresh chilli.
Preparation Tips for Pan-Seared Fish with Chermoula Salsa
- Pat the fish fillets dry completely before seasoning and searing. This ensures a crispy crust.
- Make sure the olive oil is hot enough before adding the fish to get a good sear.
- Don’t overcrowd the pan when searing the fish. Cook in batches if necessary to avoid uneven cooking.
- The cooking time for the fish will vary depending on the thickness of the fillets.
Serving Tips for Pan-Seared Fish with Chermoula Salsa
- Serve the pan-seared fish with the chermoula sauce spooned on top.
- Pair the dish with couscous, roasted vegetables, rice, or a simple salad.
- You can squeeze some fresh lemon juice over the fish for an extra burst of flavor.
- Serve the fish with your favourite sides, such as couscous, roasted vegetables, or a simple salad.
Storage Tips
- The chermoula sauce can be stored in an airtight container in the refrigerator for up to a week.
- Cooked fish should be stored in an airtight container in the refrigerator for up to 3 days. However, it’s best enjoyed fresh for the best texture.
Pan-Seared Fish with Chermoula Salsa
Ingredients
Fish
- 500 g skinless fish fillet, (such as hamour, red snapper, or sea bream)
- 1 tbsp ground cumin
- 1 tbsp ground coriander
- ½ tsp chilli powder
- ½ tsp paprika
- 2 tsp salt
- ½ tsp black pepper
- ½ cup all-purpose flour
- ¼ cup olive oil
Chermoula Salsa
- ¼ cup finely chopped preserved lemon (or 2 tbsp lemon juice and 1 tbsp grated lemon zest)
- ¼ cup green olives, pitted
- 4 cloves garlic
- handful fresh parsley
- handful fresh coriander
- ¾ cup olive oil
- 1 tsp ground cumin
- 1 tsp paprika
- 1 tsp chilli flakes
- 1 tsp salt
- 1 tsp pepper
Instructions
- Make the Chermoula Salsa. In a food processor, add the preserved lemon (or zest the lemon), olives, garlic, parsley, and coriander, olive oil, cumin powder, paprika, chilli flakes, salt and black pepper; pulse until preferred consistency. This sauce can be stored in the refrigerator for up to a week, and can be used to marinate your fish for topped as a sauce.
- Pat the fish fillets dry with paper towels. In a bowl, whisk together the flour, cumin, coriander, chilli powder, paprika, and black pepper. Season the fish fillets with salt and coat each fillet in the spice rub, ensuring it's evenly coated on both sides.
- Heat the oil in a large skillet over medium-high heat. Once hot, carefully add the fish fillets and cook for 3-4 minutes per side, or until golden brown and cooked through (depending on the thickness of the fillets).
- Transfer the pan-seared fish to a serving platter. Generously top with chermoula salsa over the fish and serve with salad of choice and enjoy!
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