This tajine is a Moroccan-style stew of monkfish and cauliflower in a tomato and vegetable broth flavored with cumin, coriander, curry powder and saffron. Everything cooks in one large skillet or tajine. Green olives go in at the end. The recipe serves 4, takes 35 minutes in total and has 6 grams of carbohydrates per serving.
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What Goes into the Pot
The card has the amounts. This is the role of each ingredient.
- Monkfish (1 pound, cut into 1-inch pieces): a firm white fish with a mild flavor and meaty texture that holds up in a stew.
- Olive oil (2 tablespoons): used to sauté the onion at the start.
- Onion (1 medium, finely chopped) and garlic (3 cloves, minced): the fragrant base.
- Cumin, coriander and curry powder (1 teaspoon each) and saffron (1/4 teaspoon of threads): the warmth and depth of the dish.
- Vegetable broth (1 cup) and diced tomatoes (one 14 ounce can, drained): the base of the stew, with some acidity from the tomatoes.
- Cauliflower florets (1 cup): a low-carb vegetable that takes on the flavor of the sauce.
- Green olives (1/2 cup, pitted and sliced): a briny note that stirs in at the end.
- Cilantro or parsley: fresh herbs for garnish.
Building the Tajine
Heat the olive oil in a large skillet or tajine over medium heat and sauté the onion until translucent, about 5 minutes. Stir in the garlic, cumin, coriander and curry powder and cook for 1 to 2 minutes, until fragrant. This step builds the flavor base.
Dissolve the saffron threads in the vegetable broth and pour it into the pan with the drained tomatoes. Bring to a simmer, then add the monkfish and cauliflower and season with salt and pepper. Cover and cook for 15 to 20 minutes, until the fish is cooked through and the cauliflower is tender. Stir in the olives and cook for another 2 to 3 minutes. Serve hot with cilantro or parsley.
Tips
- Use fresh spices. Whole spices ground just before use give the most flavor.
- Match the time to the fish. Monkfish pieces vary in thickness, so thicker pieces may need slightly longer. Check that the fish is cooked through, and do not overcook it.
- Add spices. A pinch of smoked paprika or cayenne adds another layer.
Variations
- More vegetables: bell peppers, zucchini or spinach.
- Turmeric instead of saffron: a cheaper option that gives the dish a golden color and an earthy flavor.
- Coconut milk: a splash in the broth makes the stew creamier and slightly sweet.
- Other fish: cod or halibut can stand in for monkfish.
- More heat: a pinch of cayenne or red pepper flakes.
What to Serve With It
Cauliflower rice or zucchini noodles soak up the sauce. A simple green salad with olive oil and a splash of lemon juice gives a fresh contrast to the spiced stew. For drinks, herbal tea or sparkling water with lemon.
Equipment
A large skillet or a tajine, a sharp knife and cutting board, and measuring cups and spoons. A heavy-bottomed pot or Dutch oven can replace a tajine, as long as it holds heat and moisture.
Nutrition per Serving
Each serving has about 320 calories, 18 grams of fat, 6 grams of carbohydrates, 2 grams of fiber, 4 grams of sugar and 30 grams of protein.
FAQ
Can I make it ahead?
Yes. Cook it as directed, let it cool and store it in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave.
How should leftovers be stored?
Cool the tajine completely, then move it to an airtight container. It keeps in the refrigerator for up to 3 days, or in the freezer for up to 3 months. Thaw it in the refrigerator overnight before reheating.
Why monkfish for a keto diet?
It is low in carbohydrates and high in protein, and its firm texture suits a stew.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Keto Monkfish Tajine with Saffron & Curry is a must-try!
Ingredients
Instructions
In a large skillet or tajine, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic, cumin, coriander, and curry powder. Cook for an additional 1-2 minutes until fragrant.
Add the saffron threads to the vegetable broth and stir to dissolve. Pour the broth into the skillet along with the drained diced tomatoes.
Bring the mixture to a simmer, then add the monkfish pieces and cauliflower florets. Season with salt and pepper to taste.
Cover and cook for about 15-20 minutes, or until the monkfish is cooked through and the cauliflower is tender.
Stir in the sliced green olives and cook for another 2-3 minutes.
Serve hot, garnished with fresh cilantro or parsley.
Notes
For added heat, include a pinch of cayenne pepper or red pepper flakes.
Substitute monkfish with another firm white fish like cod or halibut if desired.
Nutrition
| Serving Size | 1 serving |
|---|---|
| Calories | 320 calories |
| Sugar Content | 4g |
| Sodium Content | varies |
| Fat Content | 18g |
| Saturated Fat Content | varies |
| Unsaturated Fat Content | varies |
| Trans Fat Content | 0g |
| Carbohydrate Content | 6g |
| Fiber Content | 2g |
| Protein Content | 30g |
| Cholesterol Content | varies |