Core Chermoulla Fish Tagine - Moroccan cooking school

Chermoulla is the Moroccan term for "mixed spices". So this is just fish and vegetables cooked with spices

This dish is commonly cooked by Moroccans when they go camping, or to the park.

What fish? Any firm white fish will work. In my cooking class, we all had to use different fish and then had to taste them all at the end. Some were: mackeral, whiting, snook, mulloway, sardines, garfish, dory, whiting, basa, snapper, trevally, king fish, bonito, garfish and barramundi. All were good, with subtle differences.

Pots and methods:
Stovetop = large fry pan or stock pot with lid. You need about 3ocm wide and about 10cm high, more if you add more vegies.

Oven = lidded casserole dish, around 4 litres. Glass would be best to show the layers. If you don't have a lid, cover tightly with alfoil

Slow cooker = no problem. Use about 1/4 less water

Note - there is no reason this can't be scaled down to individual or couple sized serves by using smaller cookware.

Serves: 6

Difficulty: Easy

Ingredients:

• 2 large potatoes, peeled and cut into neat slices just under 1cm
• 2-3 large carrots, peeled and cut on the diagonal into neat slices just under 1cm
• 2 large brown onions, peeled and cut into neat round slices just under 1cm
• 3 or 4 tomatoes, cut into neat slices just under 1cm
• 2 cups frozen peas
• 750g firm white fish
• 1.5 TB olive oil
• 1/4 cup chopped Italian flat leaved parsley
• 1/4 cup chopped coriander
• 1 tsp salt
• 1/2 a preserved lemon (or 2 grated rind of 1/2 a lemon + 2 tsp salt)
• juice of half a lemon
• 2-3 TB Moroccan spices
• 1 tsp paprika
• 1 tsp cumin
• 2 cloved of garlic, chopped fine
• 8 kalamata olives, chopped
• Optional - a grilled capsicum, sliced fine

Method:
In your pot, you need to build neat layers of the vegies in this order: tomato, potato, carrot, onion, peas.
Then lay your fish neatly over the top with small gaps between the pieces. For large thick fillets like barramundi, slice across the fillets to make steaks about 3 cm wide.

Now we made the chermoulla.
In a non-metallic dish, mix cori, parsley, garlic, oil, Moroccan spices, preserved lemon, oil, salt.
The add lemon juice and 3/4 cup water.
Ladle the chermoulla over the fish dish slowly, making sure lots of the green flecks stay on top of the fish.
Add another 1/3 cup water to the bowl, swish to get remaining spices and pour down the side of the dish, trying not to wash down any herbs. The fluid level should be a little below the fish layer.
Sprinkle with olives and grilled capsicum if using.
Put onto stove on medium heat until you start to see bubbles.
Turn down to low, put lid on and leave for 20 mins. Shake pan once or twice with lid on.
Open lid and baste the fish with some of the juices.
Cook another 20-30 mins until vegies are done
Oven - put into warmed oven at 180*C for 45 - 60 mins, baste at half way point
Slowcooker - on low. Would probably need about 3 hours on low. Or use boiling water in the chermoulla and low 60 - 90 mins. Baste at half way point

Not on Core? The total Points for this recipe is 19.5 pts or 3.5 pts each, serving 6

Almost Core Lamb Tagine with Prunes and Apricot - Moroccan Cooking School

Dried fruit and cinnamon make a wonderfully sweet tagine.

Serves: 6 -8

Difficulty: Easy

Ingredients:

• 2 onions, sliced
• cooking spray
• 1kg of lean diced lamb
• * 100g dried apricots, cut into 4 or 6 pieces each
• * 200g dried prunes, cut into 4 or 6 pieces each
• lemon juice
• 1tsp cinnamon
  Note - cinnamon goes stale in a few months. Take a sniff and if smell is not very strong, go get some fresh cinnamon as it will have no flavour.
• 1 heaped TB of Moroccan spice mix
• fresh parsley, about 3 TB chopped
• fresh coriander, about 3 TB chopped
• * 2 TB sugar (you can also use honey)
• saffron or artificial saffron colour (Hoyts in the refill bags)
• salt
• pepper

Method:

Heat a large soup saucepan to medium-high
Spray with oil and add onions and diced lamb and stir for about 2 or 3 mins.
Turn heat down to low and add 2 cups of water, parsley, coriander and moroccan spices.
Also add a few strands of saffron or about 1/8 tsp of the colouring.
Note - through this recipe you will need to monitor the liquid level and add more water as needed. You need somewhere between enough so it doesn't stick on the bottom and to just covering the contents, depending on how wet you like your "stews". I prefer mine to be thicker, while others prefer very waterey so the rice can soak up the fragrant sauce. Your choice, but keep adding water as needed.
Keep simmering for about 30-40 mins, stirring and checking water level.
Add salt and pepper, a good squeeze of lemon (about 1/4 cup) and dried fruit and simmer for a few minutes.

Serve on rice or couscous (points do not include)

Not on Core? The total Points for this recipe is 39.5 pts, or 5pts serving 8

On Core you need to add the points for the starred ingredients, totalling 9.5 pts for the recipe or 1 pt each serving 8.

Core Chicken Tagine with Preserved Lemon and Olives - Moroccan Cooking School

Pictured with eggplant added

This traditional Moroccan meal can be cooked on the stovetop in about an hour or in the slow cooker for about 4-5 hours. You do not need an expensive tagine pot.

Instructions given are for stovetop with slow cooker timing in [square brackets]

Optional - you can bulk this out with other vegetables if you wish.

Hard root vegies like carrots and sweet potato go in with potato, cut chunky.
Soft vegies like eggplant, zucchini go in 15 mins from end [SC 30-40 mins from end]

Serves: 6

Difficulty: Easy

Ingredients:

• 2 onions, sliced
• 1/2 bunch or 5 'clumps' of fresh coriander, roots removed, leaves and stalk chopped fine
• 1 TB or Moroccan spice mix (note as spice mixes vary, you may wish to taste towards the end and add more if needed)
• 1 TB olive oil
• 12 small chicken drumsticks, skin removed (or 12 'lovely legs' = drumsticks with skin and the 'handle' removed)
• 2 TB cooking or sea salt
• 1/8 - 1/4 tsp Hoyts artificial saffron colouring
  This is sold in the racks of spices in bags for refilling jars. Be careful with this powder as it is very strong and stains big time - I have 3 yellow fingers - and use it sparingly in your cooking. It is much cheaper and more effective than saffron for getting that lovely exotic orange-yellow colour
• 600g potato, cut to 1.5 - 2cm chunks
• kalamata olives, 12-18 pitted or unpitted
• 1/2 preserved lemon, chopped fine - I will be posting a recipe to make your own soon!
• 2 cups frozen peas
• Optional - extra vegeatables

Method:
In a large soup or stock pot, add the oil, onion and coriander and cook on medium until it starts to wilt a little [SC on high for about 20-30 mins]
Meanwhile, remove the skin on the drumsticks by scoring around the ankle with a sharp knife, insert knife under skin to loosen and pull.
Soak chicken in a tub of water with a couple tablespoons of salt for 10 mins and wash (why? Try it and see all the gunk that comes off that you are not eating!)
Add Moroccan spice and yellow colouring.
Stir, then add chicken drumsticks and enough water to about 1cm below chicken line.
Simmer on medium heat for 30 mins, giving occasional stir [SC high for 1.5 hours, no stir]
Add potato, olives, preserved lemons and frozen peas (yes, this early - Moroccan-style mushy peas) and cook for a further 20-30 mins on low, giving occasional stir [SC high for 1-1.5 hours, no stir]
Taste, adding more Moroccan seasoning or white pepper.

Serve with cooked rice or couscous

Not on Core? The total Points for this recipe is 20 pts, or 5 pts each serving 6

If serving with rice, don't forget to add the points for rice - 1/2 cup cooked rice is 1.5 pts

Almost Core Country Chicken Casserole (Slow Cooker)

Serves: 4

Difficulty: Easy

Ingredients:

• 600g chicken thigh fillets, cut chunky
• 1 packet McCormick Slow Cookers Country Chicken Casserole (1.5pts)
• 1/3 cup water
• 1-2 carrots, chopped
• 1/3 cup non fat milk (I use Pura Tone)
• 1 cup of defrosted frozen peas

Method:
Add chicken, sauce mix, water, milk and carrot into slow cooker on low for 8 hours.
Stir through the peas about 20 or 30 minutes before serving (ie when you start cooking the potatoes or rice)

Serve with mashed potatoes (or rice) and your favourite steamed vegies.

Not on Core? The total Points for this recipe is (not pointed yet)

On Core, you'll need to allocate 1/2 pt for the sachet

Core Rice and Vegies Side

This rice is a no fuss side dish.

Serve with beef curry or casserole such as Beef and Potato Curry rather than plain (boring) rice and vegies

Serves: 6 large servings, equivalent of 1/3 cup rice and 1 cup vegies each, or 8 smaller serves.

Difficulty: Easy

Ingredients:

• 2 cup brown rice
• 4.5 cups water
• 4 tsp beef stock powder (or 4 cubes)
• 1-2 tsp of dried onion flakes
• 6 cups frozen vegies (I used 2 cup each beans, corn and mixed vegies)

Method:

Put rice and water in a non stick saucepan and bring to boil.
Reduce heat and simmer for 25mins with lid on.
The rice should have taken in all or almost all of the water. If necessary add a little more water to there is about a 1mm layer of water on the base of the pan to steam the vegetables.
Add frozen vegies, stock powder and onion flakes, turn heat to medium and put lid on.
Cook for about 6 minutes, stirring once or twice.

Not on Core? The total Points for this recipe is 16.5 pts (using free vegetables) or 3 pts each serving 6.

Note: you can drop the points by serve and bulk it out by adding extra vegetables.

Almost Core Beef and Potato Curry (Slow Cooker)

Very mild curry - no 'heat' at all

Serves: 6

Difficulty: Easy

Ingredients:

• 800g lean beef, cut into 1.5 - 2cm cubes
• 12 cocktail potatoes (450g)
• * 1 sachet Master Foods Creamy Beef and Potato Curry Sachet (2pts)
• 2 beef stock cubes
• 1/2 cup water
• 1 cup non fat milk (ie Pura Tone)
• 2 tsp coconut essence (milk and coco essence = non fat coco milk!)
• 3 TB tomato paste
• 4TB cornflour (to thicken), mixed with a little of the water to make a paste

Method:

Put all in slow cooker.
Cook on low from breakfast to dinner time.

On Core you'll need to allow 1/2 pt per serve for the flavour sachet

Not on Core? The total Points for this recipe is approx 28 pts, serving 6 = 4.5 pts per serve

Add 2 pts for or 3/4 cup cooked rice (2.5 pts for 1/4c raw rice)

Core Slow Cooker Beef Stew

Warm and comforting rather than gourmet

Serves: 4 - 6

Difficulty: Easy

Ingredients:

• 400g beef, cubed to 2-3cm
• 5 x 80g odd potatoes, halved (or equivalent cocktail 40g potatoes, or enormous potatoes quartered)
• 3 carrots, cut to 2-3cm chunks
• 1/2 a sweet potato (about 180-200g)
• 3 carrots, cut to 2-3cm chunks
• 1/2 cup pearl barley
• 3 tsp crushed garlic
• 1 medium onion, chopped
• 100ml red wine (not Core, but 1 pt between 4-6 serves)
• 4 beef stock cubes
• 2 cups water
• 2 TB cornflour
• 3 bay leaves
• 1 tsp peppercorns (for mild flavour - pick out)
• 2 tsp mixed herbs

Method:

Put potatoes in base of slow cooker, followed by meat, onions, sweet potatoes, carrots and barley Add wine, herbs, garlic.
Mix the cornflour with a little of the water to make a paste and add
Dissolve the stock cubes in rest of the water and add (fluid line should be a little below the carrots - maybe 2cm)
Put on auto setting (high for 4 hours, then switches to low) all day for tender, fall apart stew (or high for 5+ hours)

Not on Core? The total Points for this recipe is 22 pts, or 5.5 pts each for 4 serves, or 3.5 for 6 serves

Core Chicken/Turkey Potato Casserole

I made this with turkey fillets, but chicken thigh fillets would be lovely too. Chicken breasts may dry out too much

Serves: 4-6

Cooking Time: 60-75 minutes

Difficulty: Easy

Ingredients:

• 750 g chicken thigh fillets of turkey fillets, diced to approx 2cm
• 750 g potatoes, diced to approx 2cm (skin on if you can)
• handful fresh parsley (or thyme), coarsley chopped
• 8 cloves garlic, unpeeled
• 150 ml nonfat milk
• 150 ml water
• 3 tsp seeded mustard
• 2 tsp french onion soup mix (or a onion, chopped)

Method:
Arrange the potatoes in the bottom of a large baking dish.
Scatter garlic and parsley (onion if using)
Put chicken/turkey on top
In a jug, mix the water, milk, mustard and french onion soup.
Boil the fluids in the microwave (around 90 secs) and pour into the baking dish.
Bake at 180*C covered for 40 minutes.
Uncover and bake a further 20-30 minutes or until liquid has evaporated and chicken and potatoes are tender and crisp.
Serve with steamed vegies

Not on Core? The total for this recipe is 22 points

CORE Farmhouse Beef and Veg Stew

Serves: 16-20 cups

Difficulty: Easy

Method:

Make Farmhouse Beef and Veg Soup.

Add 1 1/2 cups rolled oats and simmer 10 mins. Stir so it doesn't catch on the bottom

Not on Core? The total for this recipe as stew is 32 points