Mujadara with fish is a new way to enjoy one of the famous Middle Eastern dishes, mujadara. This traditional dish of lentils, rice, and caramelized onions is already a staple in my home, but I wanted to try something new. That’s when I decided to pair it with fish for a delicious and nutritious meal.
To make this dish, you’ll need some basic ingredients like garlic, green beans, lentils, onions, parsley, brown basmati rice, and tenderstem broccoli. Of course, the star of the show is the hot-smoked trout fillets with their skin on. To give the dish an extra kick of flavor, I also added ground cumin. It’s a simple and healthy recipe that’s perfect for a weeknight dinner.
History of Mujadara with Fish
Origins of Mujadara
Mujadara is a traditional Middle Eastern dish that has been enjoyed for centuries. It is a simple dish made with lentils, rice, and caramelized onions. The dish is known for its hearty flavor and is often served as a main course.
The origins of mujadara are not clear, but it is believed to have originated in the Levant region of the Middle East. The dish has been enjoyed by people of all classes and is often served on special occasions.
Introduction of Fish to Mujadara
Fish is a popular ingredient in Middle Eastern cuisine. It is often used in stews, soups, and salads. The introduction of fish to mujadara is a relatively new concept.
Fish adds a unique flavor to the dish and is a great source of protein. It is also a healthier alternative to meat. Many different types of fish can be used in mujadara, including salmon, cod, and tilapia.
To prepare mujadara with fish, simply add the fish to the dish during the cooking process. The fish will absorb the flavors of the lentils, rice, and caramelized onions, creating a delicious and nutritious meal.
Ingredients:
- 2 garlic cloves
- 2 brown onions
- 1 tablespoon of ground cumin
- 240g lentils in water, drained
- 250g steamed brown basmati rice
- 160g of green beans
- 180g of tender-stem broccoli
- 1 handful of fresh flat-leaf parsley
- 1 lemon
- 4 hot-smoked trout fillets (skin on)
How to Make Mujadara with Fish?
- Preheat your oven to 220°C (425°F) or 200°C (390°F) for fan-assisted ovens.
- Thinly slice the onion and cook it in a medium-high heat pan with 1 tablespoon of oil for 8-10 minutes, stirring regularly. Aim for a caramelized appearance, with a deep brown color. If necessary, add a small amount of water to prevent burning.
- While the onion cooks, prepare the vegetables. Trim the ends of the broccoli and green beans, then arrange them on a baking sheet lined with parchment paper. Drizzle with approximately 2 teaspoons of oil and sprinkle with a pinch of sea salt. Place the trout, skin side up, alongside the vegetables, and roast in the preheated oven for 8-10 minutes.
- Meanwhile, finely chop or crush the garlic and roughly chop the parsley. Additionally, rinse and drain the lentils.
- Once the onions are beautifully caramelized, incorporate the garlic and cumin, allowing them to cook for 1 minute. Subsequently, add the lentils and rice. Break up the rice using a wooden spoon, add a splash of water, and simmer for 2-3 minutes until thoroughly heated.
- Season generously with sea salt and black pepper, and incorporate most of the parsley. Divide the lemon into quarters.
- For presentation, arrange the mujadara and roasted vegetables on individual plates, placing the cooked trout atop each serving. Garnish with the remaining parsley and a lemon wedge.
Accompaniments
1. Salad
A simple salad is a great way to add some freshness and crunch to your meal. I like to make a salad with mixed greens, cherry tomatoes, cucumber, and a lemon vinaigrette. This salad is light and refreshing, which makes it the perfect complement to the rich and hearty mujadara.
2. Roasted Vegetables
Roasted vegetables are another great option to serve with mujadara and fish. You can roast any vegetables you like, but I recommend using a mix of root vegetables like carrots, parsnips, and sweet potatoes. Toss the vegetables with some olive oil, salt, and pepper, and roast them in the oven until they are tender and caramelized.
3. Tzatziki Sauce
Tzatziki sauce is a traditional Greek sauce made with yogurt, cucumber, garlic, and dill. This sauce is cool and creamy, which makes it a great complement to the warm and spicy mujadara. You can use the tzatziki sauce as a dip for your fish or drizzle it over the mujadara.
Nutritional Information
Health Benefits
This dish is a great source of protein, fiber, and complex carbohydrates. Lentils and rice are both excellent sources of fiber, which can help regulate digestion and promote satiety. Fish is a great source of protein and omega-3 fatty acids, which are essential for heart health and brain function.
Additionally, this dish is rich in vitamins and minerals. Lentils are high in iron, which is essential for the formation of red blood cells. Rice is a good source of B vitamins, which are important for energy production and brain function. Fish is also rich in vitamin D, which is important for bone health.
Caloric Content
The caloric content can vary depending on the specific recipe and serving size. One cup of Mujadara contains approximately 390 calories, 11.06g of fat, 56.08g of carbohydrates, and 22.9g of fiber. One hundred grams of Mujadara contains approximately 163 calories, 4.61g of fat, 23.37g of carbohydrates, and 9.6g of fiber.
When adding fish to the dish, it is important to consider the type and amount of fish used. For example, a 6-ounce fillet of daurade contains approximately 155 calories, 1g of fat, and 34g of protein. Adding fish to Mujadara can increase the protein content of the dish while keeping the calorie count relatively low.
Recipe Variations
Vegetarian Alternatives
If you’re looking for a vegetarian alternative to the fish in this recipe, you can easily omit it and serve the mujadara as a side dish. Or, you could add some roasted vegetables, such as eggplant or zucchini, to make it a more substantial meal. Another option is to top the mujadara with a fried egg for some extra protein.
Spice Variations
Mujadara is traditionally made with cumin and coriander, but you can experiment with other spices to give it a different flavor profile. For example, you could add some smoked paprika for a smoky, slightly spicy taste. Or, you could use garam masala for a more Indian-inspired flavor. Don’t be afraid to play around with different spices to find the combination that you like best.
Conclusion
In conclusion, mujadara with fish is a delicious and healthy meal option that is easy to prepare. The combination of the seasoned rice and lentils with the seared fish fillet creates a flavorful and satisfying dish.
To make this meal even more nutritious, consider adding a side of roasted cauliflower or tabbouleh salad. These side dishes complement the flavors of the mujadara and fish while providing additional nutrients and texture to the meal.
Overall, mujadara with fish is a great option for those looking for a flavorful and healthy meal. With its simple preparation and delicious taste, it is sure to become a favorite in any household.
By the way, another great accompaniment can be Jerusalem salad.
Get its recipe now (by clicking the image below):
