Fish thareed
Fish thareed is a coastal dish in the UAE and Oman, cooked by Gulf fishermen after bringing in the catch. It is a lighter and faster version of meat thareed, suitable for Ramadan suhoor for those who enjoy seafood.
The bread soaks up the hot fish stock and takes on a sea flavor. The dish is prepared in an hour and served in one pan for the family.
Simmer the fish bones with the onion and garlic in 1 liter of water for 20 minutes. Strain the stock and discard the bones.
In a pot, heat the olive oil and sauté the onion for 4 minutes. Add the tomato and continue for 7 minutes. Add the zucchini, dried lime, cumin, turmeric, and coriander. Pour in the stock and leave for 20 minutes.
Add the fish pieces to the stock and leave them for only 6 minutes until done. Lift them out and flake them into large pieces.
In a baking dish, break the bread and scatter it over the bottom. Pour the stock and vegetables over it and place the fish on top. Place it in the oven at 180°C for 10 minutes.
Garnish with green onion, cilantro, drops of olive oil, and lemon slices. Serve hot.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Fish Thareed, and how to fix them:
Reduce the cooking time by 2 minutes and stir gently with a wooden spoon.
Add a cup of stock before placing it in the oven.
Double the dried lime and add drops of lemon before serving.
Toast it more and moisten it with the stock right after laying it out.
One day only. Reheat gently in a 160°C oven.
The fish loses its texture.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Hammour fish | Sherry or kingfish | 1:1 | Choose firm flesh. |
| Regag bread | Arabic bread | 1:1 | Absorbs faster. |
| Dried lime | Lemon + cumin | 1:1 | Different but acceptable flavor. |
| Ingredient | 4 people | 8 people | 12 people |
|---|---|---|---|
| Fish | 500 g | 1000 g | 1500 g |
| Bread | 3 loaves | 6 loaves | 9 loaves |
| Vegetables | 450 g | 900 g | 1350 g |
| Stock | 1.5 L | 3 L | 4.5 L |
Choose a fish with firm flesh that holds up to cooking, such as hammour and kingfish. Toasted samouli absorbs the stock better than regag. Add the fish only at the last stage so it does not fall apart.
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