Moroccan Chermoula Fish 

Serves: 4-6 | Prep Time: 20 minutes + 30 minutes marinating | Cook Time: 15 minutes

Nutritional Highlights (Per Serving)

• Protein: 28-32g
• Calories: 280-320
• Carbs: 6g
• Fat: 12g (healthy fats from olive oil)

Ingredients

For the Chermoula Marinade:

• 1 cup fresh cilantro leaves and tender stems
• 1 cup fresh flat-leaf parsley leaves
• 4 cloves garlic, roughly chopped
• 1 teaspoon fresh ginger, grated
• 1 preserved lemon, pulp removed, rind minced (or zest of 2 lemons)
• 1/4 cup fresh lemon juice
• 1/3 cup extra virgin olive oil
• 1 teaspoon ground cumin
• 1 teaspoon sweet paprika
• 1/2 teaspoon ground coriander
• 1/4 teaspoon cayenne pepper (adjust to taste)
• 1 teaspoon salt
• 1/2 teaspoon black pepper

For the Fish:

• 2 lbs firm white fish fillets (cod, halibut, sea bass, or mahi-mahi)
• 1 tablespoon olive oil (for cooking)
• Salt and pepper for seasoning

For Serving:

• 2 cups cooked quinoa or brown rice
• 1 cucumber, diced
• 2 tomatoes, diced
• 1/2 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and halved
• Lemon wedges
• Extra chermoula for serving

Optional Roasted Vegetables:

• 2 zucchini, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 tablespoons olive oil
• Salt and pepper

Instructions

Make the Chermoula:

1. Prepare herbs: Wash and thoroughly dry cilantro and parsley. Remove any thick stems but keep tender ones.
2. Blend chermoula: In a food processor, combine cilantro, parsley, garlic, ginger, preserved lemon (or lemon zest), lemon juice, olive oil, cumin, paprika, coriander, cayenne, salt, and pepper. Pulse until you have a chunky paste – don’t over-process to a smooth puree.
3. Taste and adjust: The chermoula should be bright, garlicky, and well-seasoned. Adjust salt, lemon juice, or spices as needed.
4. Reserve some: Set aside 1/3 of the chermoula for serving alongside the cooked fish.

Prepare the Fish:

1. Clean and season: Pat fish fillets dry and season lightly with salt and pepper.
2. Marinate: Place fish in a shallow dish and coat generously with 2/3 of the chermoula, reserving the rest. Turn fish to coat both sides. Cover and refrigerate for 30 minutes to 2 hours.
3. Bring to room temperature: Remove fish from refrigerator 15 minutes before cooking.

Cook the Fish (Choose One Method):

Pan-Seared Method:

1. Heat pan: Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
2. Cook fish: Remove fish from marinade (reserve marinade) and place in hot pan. Cook 4-5 minutes per side for 1-inch thick fillets, or until fish flakes easily with a fork.
3. Finish with marinade: In the last minute, add a spoonful of reserved marinade to the pan for extra flavor.

Oven-Baked Method:

1. Preheat oven: Heat oven to 400°F (200°C).
2. Prepare baking dish: Lightly oil a baking dish and place marinated fish inside.
3. Bake: Cook for 12-15 minutes depending on thickness, until fish flakes easily.

Grilled Method:

1. Preheat grill: Heat grill to medium-high and oil grates.
2. Grill fish: Cook 4-5 minutes per side, being careful not to overcook.

Prepare Optional Roasted Vegetables:

1. Preheat oven: If not already on, heat oven to 425°F (220°C).
2. Season vegetables: Toss sliced zucchini and bell peppers with olive oil, salt, and pepper.
3. Roast: Spread on baking sheet and roast 15-20 minutes until tender and lightly caramelized.

Serving Instructions

1. Prepare base: Serve fish over quinoa, brown rice, or alongside roasted vegetables.
2. Top with vegetables: Add diced cucumber, tomatoes, and sliced red onion around the fish.
3. Add olives: Scatter Kalamata olives over the dish.
4. Finish with chermoula: Drizzle reserved fresh chermoula over the fish and vegetables.
5. Garnish: Serve with lemon wedges and extra chermoula on the side.

Bodybuilder Tips

• Protein optimization: Choose thicker fish fillets (1-1.5 inches) for maximum protein content
• Meal prep: Chermoula keeps for 1 week refrigerated; marinate fish portions in advance
• Healthy fats: The olive oil in chermoula provides essential fatty acids for recovery
• Anti-inflammatory: Fresh herbs and spices help reduce exercise-induced inflammation
• Versatile base: Use chermoula on chicken, lamb, or vegetables for variety
• Storage: Cooked fish keeps 3-4 days refrigerated

Chermoula Variations

Spice Adjustments:

• Mild version: Reduce or omit cayenne pepper
• Spicier: Add fresh jalapeño or serrano pepper
• Smoky: Add 1/2 teaspoon smoked paprika

Herb Variations:

• Traditional: Equal parts cilantro and parsley
• Cilantro-heavy: Use 1.5 cups cilantro, 1/2 cup parsley
• Add mint: Include 1/4 cup fresh mint leaves

Protein Alternatives:

• Chicken: Use with chicken thighs or breasts
• Lamb: Excellent with lamb chops or cubes
• Shrimp: Perfect for large shrimp or prawns
• Vegetables: Great marinade for eggplant or zucchini

Storage and Make-Ahead Tips

• Chermoula: Keeps 1 week refrigerated in airtight container
• Marinated fish: Can marinate up to 4 hours (longer may make fish mushy)
• Cooked fish: Store 3-4 days refrigerated
• Freezing: Chermoula can be frozen in ice cube trays for easy portioning

Cultural Notes

Chermoula is one of Morocco’s most beloved condiments, used as both a marinade and finishing sauce. Each family has their own variation, but the base of fresh herbs, garlic, lemon, and spices remains constant. The word “chermoula” comes from the Arabic “charmel,” meaning “to rub,” referring to how the paste is rubbed into fish or meat.

This preparation is especially popular in coastal Moroccan cities like Essaouira and Casablanca, where fresh fish is abundant. Street vendors often grill fish coated in chermoula over charcoal braziers, creating an irresistible aroma that draws customers from blocks away.

The bright green color and intense flavor of chermoula represent the essence of Moroccan cuisine – fresh, vibrant, and deeply aromatic. It’s also found throughout North Africa, with slight variations in Algeria and Tunisia.

Wine Pairing Suggestions

• White wines: Sauvignon Blanc, Albariño, or Vermentino
• Rosé: Dry Provence-style rosé
• Light reds: Pinot Noir or Beaujolais
• Non-alcoholic: Sparkling water with mint and lemon