Mixed Seafood Tagine

1. Note: Make sure the seafood you are using is already cleaned & removed from the shells.

2. Mix the ingredients for the charmoula in a bowl then add the seafood & stir. Let marinate for 15-20 minutes.

3. Mix the rest of the ingredients in a large tagine then heat, covered, over medium-low heat for 20-30 minutes.

4. Stir the seafood & charmoula in to the tagine then recover & continue to cook for 15-20 minutes.

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Nutrient	Quantity
Total fats	44.6968 g
Protein	94.3398 g
Carbohydrates	24.7818 g
Energy	879.489 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.4185 g
Water	673.0432 g
Aspartic acid	0.4667 g
Calcium, Ca	621.3393 mg
Lutein + zeaxanthin	803.9941 g
Fiber, total dietary	5.7086 g
Fatty acids, total saturated 22:0	0.0527 g
Carotene, beta	1663.6845 g
Niacin	6.8833 mg
Vitamin A, RAE	289.4349 g
Arginine	0.1574 g
Riboflavin	0.7995 mg
Tocopherol, beta	0.071 mg
Fatty acids, total polyunsaturated 15:0	0.0003 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0096 g
Fatty acids, total saturated 20:1	0.1349 g
Glutamic acid	1.2412 g
Stigmasterol	0.03 mg
Sodium, Na	370.0918 mg
Fatty acids, total saturated 16:1 undifferentiated	0.6067 g
Total lipid (fat)	44.6968 g
Manganese, Mn	0.9176 mg
Fructose	4.5145 g
Proline	0.102 g
Fatty acids, total saturated 16:0	5.2138 g
Fatty acids, total saturated 8:0	0.0013 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0037 g
Sucrose	0.9684 g
Choline, total	323.7143 mg
Fatty acids, total polyunsaturated 18:1 t	0.0008 g
Sugars, total	10.8999 g
Serine	0.0969 g
Fatty acids, total saturated 10:0	0.0197 g
Fatty acids, total saturated 18:0	1.0147 g
Fatty acids, total saturated 20:4 undifferentiated	0.2361 g
Vitamin B-6	0.894 mg
Selenium, Se	77.9817 g
Ash	7.5206 g
Fatty acids, total saturated 18:1 undifferentiated	29.7817 g
Pantothenic acid	0.4153 mg
Phenylalanine	0.1068 g
Beta-sitosterol	0.02 mg
Copper, Cu	1.3766 mg
Betaine	0.6734 mg
Thiamin	0.6995 mg
Retinol	136.0003 g
Methionine	0.0224 g
Iron, Fe	10.2799 mg
Carbohydrate, by difference	24.7818 g
Phosphorus, P	926.3056 mg
Folate, total	131.9264 g
Tocopherol, gamma	0.7512 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.1043 g
Lycopene	5748.6951 g
Alanine	0.1045 g
Cholesterol	227.1352 mg
Valine	0.0898 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0017 g
Fatty acids, total saturated 18:2 undifferentiated	4.661 g
Glycine	0.0899 g
Carotene, alpha	235.4827 g
Glucose (dextrose)	4.7091 g
Fatty acids, total saturated 14:0	0.023 g
Zinc, Zn	5.363 mg
Isoleucine	0.0747 g
Tocopherol, delta	0.0029 mg
Fatty acids, total saturated 12:0	0.0035 g
Fatty acids, total polyunsaturated	5.6263 g
Fatty acids, total saturated 14:1	0.0031 g
Tocotrienol, gamma	0.0018 mg
Fatty acids, total polyunsaturated 17:1	0.0531 g
Leucine	0.1196 g
Tocotrienol, alpha	0.1113 mg
Vitamin A, IU	3509.8075 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0544 g
Folate, DFE	131.9264 g
Tryptophan	0.0306 g
Vitamin C, total ascorbic acid	54.3177 mg
Phytosterols	122.5542 mg
Galactose	0.0039 g
Fatty acids, total polyunsaturated 18:1 c	0.0281 g
Fatty acids, total saturated 20:0	0.1697 g
Fatty acids, total saturated 6:0	0.0001 g
Tyrosine	0.0608 g
Vitamin B-12	4.5441 g
Vitamin K (phylloquinone)	114.1141 g
Fatty acids, total saturated	6.5241 g
Histidine	0.0523 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0012 g
Fatty acids, total monounsaturated	30.5817 g
Threonine	0.0957 g
Folate, food	131.9264 g
Fatty acids, total polyunsaturated 17:0	0.0139 g
Cryptoxanthin, beta	102.8365 g
Vitamin E (alpha-tocopherol)	10.0483 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.1496 g
Fatty acids, total trans	0.0008 g
Fatty acids, total trans-monoenoic	0.0008 g
Magnesium, Mg	145.6091 mg
Lysine	0.1159 g
Potassium, K	1885.7198 mg
Cystine	0.0304 g
Fluoride, F	6.4112 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Ginger	1 teaspoon	1.6	0.3554	0.015
Lemon juice	2 tablespoons	6.71	2.1045	0.0732
Olive oil	3 tablespoons	358.02	0	40.5
Carrot	1	0	0	0
Onion	0.5	32	7.472	0.08
Paprika	0.5 teaspoon	3.243	0.6209	0.1482
Tomato	1 can	40.2099	8.6898	0.4468
Parsley	1 tablespoon	1.368	0.2405	0.03
black pepper	0.5 teaspoon	2.8865	0.7354	0.0375
Tomato Sauce	1 can	0	0	0
Turmeric	0.5 teaspoon	4.68	1.0071	0.0488
cilantro	1 tablespoon	0.23	0.0367	0.0052
Garlic Clove	3	403.4676	0	2.2667
green bell pepper	0.5	403.4676	0	2.2667
cumin	1 teaspoon	7.875	0.929	0.4677
vegetable bouillon	1	15.768	2.3357	0.5
green olive	0.5 cup	403.4676	0	2.2667
seafood	1 lb	403.4676	0	2.2667
cayenne	0.25 teaspoon	1.431	0.2548	0.0777