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Fish, Maghreb and Middle East

Fish saloona with rice

Fish saloona with rice is a Gulf style stew made with cod, zucchini, tomatoes and potatoes, seasoned with baharat and turmeric, served over basmati rice. For 4 people, it takes 50 minutes, counts as easy and costs €3.50 per serving. The key is cooking the fish gently at the end so it stays whole.

A saloona, that Gulf fish stew simmered with zucchini, tomatoes and baharat, served over white rice, for a dinner that smells like somewhere else.

Fish saloona with rice
Total time
50 min
Difficulty
Easy
Cost per person
€3.50
Calories per person
620 kcalcalculated by Kiloach, your weight coach
Season
Summer, Fall
The kids
They generally like it

Saloona gets its character from a warm, rounded spice blend, baharat, that wraps around the cod without overpowering it. The tomatoes melt into the broth, the zucchini keeps a bit of bite, and the potatoes add the heartiness that turns this into a full meal served simply over white rice.

This is a weeknight recipe that feels like a trip somewhere else without making your evening complicated, since it all comes together in one pot with forty minutes of gentle simmering. Kids tend to like its mild tomato and fish flavor, and it works just as well for a dinner with guests, finished with a squeeze of lemon and fresh cilantro.

The ingredients

4 people

Fish counter

  • Cod or hake fillets 750 g

Fruits and vegetables

  • Zucchini 3
  • Tomatoes 4
  • Potatoes 300 g
  • Onions 2
  • Garlic 3 cloves
  • Fresh cilantro 1 bunch

Pantry

  • Tomato pasteoften in the pantry 1 tbsp
  • Baharatoften in the pantry 2 tsp
  • Turmericoften in the pantry 1 tsp
  • Basmati riceoften in the pantry 300 g
  • Oiloften in the pantry 3 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Allergens Fish

The step by step recipe

  1. Cook the sliced onions in the oil until soft, then add the garlic, baharat and turmeric.

    Toast the baharat for a minute in the hot oil, its aroma really opens up.

  2. Add the diced tomatoes, tomato paste and cubed potatoes, then cover with water. 10 min

    Cut the potatoes small, they need to cook in the same time as the zucchini.

  3. Add the sliced zucchini and let everything simmer. 10 min

    Zucchini cooks fast, it shouldn't fall apart.

  4. Slide the pieces of fish into the stew, cover and cook at a gentle simmer. 10 min

    Don't stir, just shake the pot gently so the fish doesn't break apart.

  5. Cook the rice in salted water meanwhile, and serve the stew over the rice with fresh cilantro. 12 min

    A squeeze of lemon at the table brings out the baharat.

Our tips to get it right

  • Pick a firm white fish like cod, it holds up to simmering better than thin fillets that fall apart in the broth.
  • Taste the broth before adding the fish, that's your last chance to adjust the salt, since once the fish is in you shouldn't stir too much.
  • Always cut the potatoes into small, even cubes, otherwise they cook slower than the zucchini and you end up with vegetables at two different textures.

The variations

  • Swap the cod for hake, monkfish, or even shrimp added just five minutes before the end.
  • For a vegetarian version, replace the fish with cooked chickpeas, added at the same time as the potatoes.
  • For kids in a hurry, serve the stew with a bit less baharat, and plain white rice without the cilantro if that's not everyone's thing.

What to serve it with

  • Warm flatbread for dipping
  • Cucumber salad with lemon
  • Mint tea

Storage

Fish saloona keeps for 2 to 3 days in the fridge in a sealed container, ideally with the rice stored separately. It freezes well without the rice, for up to 2 months. Reheat it gently in a pot over low heat so the fish doesn't fall apart.

Questions about this dish

Can you make fish saloona ahead of time?

You can make the vegetable broth up to a day ahead and reheat it gently before adding fresh fish at the last moment. This keeps the fish from overcooking when reheated.

What is baharat and can you substitute it?

Baharat is a Gulf spice blend made with cinnamon, cumin, coriander, pepper and cardamom. If you don't have it, ras el hanout or an equal mix of those spices works as a close substitute.

Can this dish be frozen?

Yes, but without the rice, which freezes poorly and turns mushy. Freeze just the fish stew and cook fresh rice when you're ready to serve.

Do kids like this dish despite the spices?

Baharat is a mild, fragrant spice blend, not a spicy one, which makes this stew easy for kids to enjoy. You can use a little less the first time to test their taste.

How long does it take to make a fish saloona with rice?

Count 50 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a fish saloona with rice?

About 620 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a fish saloona with rice cost?

About €3.50 per serving, or €14.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish. Always check the labels of the products you buy.

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