Simply Healthy Family: Baked Rock Fish with Green Harissa over Zucchini and Roasted Tomato Cous Cous


Baked Rock Fish with Green Harissa over Zucchini and Roasted Tomato Cous Cous

Harissa is a hot chili paste that is commonly found in North African cooking, mainly Moroccan, Algerian, and Tunisian cuisine. It is used as a dip for pita bread, added to couscous, grilled vegetables, pastas and spread on fish and poultry. Toasting cumin, mustard and coriander seeds brings out a impeccable aroma and flavor that pre ground spices just can't match. This is one to try. 

In the words of my five year old daughter, "What a Day!".  Indeed. We made bottle rockets at preschool, you've never seen such an excited bunch of 4 and 5 year olds I just love those little squeals of delight. We picked peas from the school garden that we planted a few months ago.... and even ate them. We made a new friend, we went out to lunch and had root beer, macaroni and cheese aaaand french fries. And then, well then we signed up for Karate!!!  Or as little miss 'M' says it "Kyratee" and then we came home, sat on the patio and had strawberry Popsicles by the pool.

It doesn't get much better than that.

Toasting the cumin, mustard and coriander seeds brings out a impeccable aroma and a flavor that pre ground spices just can't match. Toast them in a cast iron skillet over medium low heat for a few minutes until a glorious, yes glorious aroma wafts through the air. You should see me hanging over the skillet breathing deeply and trying not to drool into the pan. 

In a small grinder (preferably not one used for coffee as flavors can linger) pulse a few times until ground. Again, breath in the toasted loveliness. 

Serve with fluffy cous cous and your favorite vegetables. I lightly saute chopped zucchini and shallots in the pot before I add broth and cous cous. Throw some grape or cherry tomatoes in the baking dish with the fish.

TIME        30 MINUTES        SERVES     4

You Will Need

3 pieces of Rock fish or other fish, about 8 ounces each
2 teaspoons olive oil to coat baking dish
salt and cracked black pepper to taste

For the Harissa

1 cup cilantro, stems removed
1 cup flat leaf parsley, stems removed
2 jalapenos, seeds removed
1/4 cup fresh lemon juice
1/4 cup extra virgin olive oil (preferably cold pressed)
1/3 cup scallions, chopped
2-3 garlic cloves smashed
2 tablespoons cumin seeds
1 tablespoon coriander seeds
1 tablespoon mustard seeds
1/2  teaspoon sea salt

Pre heat your oven to 425F.

In a small cast iron skillet over medium low heat toast the seeds for 2-3 minutes until fragrant and lightly browned. Immediately remove from heat and place in a small bowl or 'coffee' grinder. Grind the seeds to a fine consistency. Place remaining ingredients along with the spices in a small food processor or blender. Blend on low speed or pulse just until combined.

In a ceramic baking dish coat with olive oil. Place the fish in the dish and lightly sprinkle with salt and pepper. Spoon desired amount of harissa over the fish. Bake uncovered for 15-20 minutes until fish flakes easily with a fork. 


Pan Crusted Sable Fish 

Grilled Fish Tacos on Home Made Blue Corn Tortillas w Mango Salsa

Fish en Parchment 101 with Asian Veggies and Miso

From Around the Web

No Cook Green Harissa Pasta with Shrimp from Food and Wine

Moroccan Spiced Chicken Enchiladas with Harissa Sauce from Climbing Grier Mountain

Garden Vegetable Tagine with Harissa from Nutrition Stripped



  1. What a day is right! You definitely needed a healthy meal to come home to, and this fits the bill. Love all the spices!

  2. This looks so healthy and packed with lean protein and flavours!

  3. Nice combo of flavours in a fish ,lovely

  4. I am so excited to try my hand at harissa! This dish looks healthy and delicious :)


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