Hot L’fran: Ingredients and Preparation Method
Hot L’fran (or 7ot L’fran, meaning “oven fish” in Moroccan Arabic) is a flavorful baked fish dish that brings together the rich flavors of Morocco’s coastal cuisine. This dish is a staple in Moroccan households, often served during family gatherings or festive occasions. It combines fresh fish, aromatic spices, and a medley of vegetables, all baked to perfection in the oven.
Ingredients for Hot L’fran:
For the Fish:
- Fish: 1 large whole fish (sea bass, sea bream, or red snapper) or 4 medium-sized fillets.
- Lemon: 2, sliced into thin rounds.
- Olive oil: 4 tablespoons.
For the Marinade (Chermoula):
- Fresh parsley and cilantro: A handful, finely chopped.
- Garlic: 4 cloves, minced.
- Ground paprika: 2 teaspoons.
- Ground cumin: 1 teaspoon.
- Ground turmeric: ½ teaspoon.
- Cayenne pepper: ½ teaspoon (optional, for heat).
- Salt and black pepper: To taste.
- Lemon juice: 3 tablespoons.
- Olive oil: 2 tablespoons.
For the Vegetables:
- Potatoes: 3 large, peeled and thinly sliced.
- Carrots: 2, peeled and sliced into rounds.
- Bell peppers: 2, sliced into strips (use a mix of red, green, and yellow for color).
- Tomatoes: 2, sliced into rounds.
- Onions: 2 large, thinly sliced.
Preparation Method:
1. Preparing the Marinade (Chermoula):
- In a bowl, mix the parsley, cilantro, garlic, paprika, cumin, turmeric, cayenne pepper, salt, black pepper, lemon juice, and olive oil.
- Rub the fish inside and out with half of the marinade. Let it marinate for at least 30 minutes (or up to 2 hours in the fridge) for maximum flavor.
2. Preparing the Vegetables:
- In a baking dish, layer the potatoes, carrots, onions, bell peppers, and tomatoes.
- Drizzle with olive oil and season with salt and pepper.
- Toss the vegetables with the remaining chermoula marinade until evenly coated.
3. Assembling the Dish:
- Place the marinated fish on top of the vegetable layer.
- Arrange lemon slices over the fish and around the dish for extra flavor.
- Drizzle with a bit more olive oil if desired.
4. Baking:
- Preheat the oven to 180°C (350°F).
- Cover the baking dish with aluminum foil and bake for 30 minutes.
- Remove the foil and bake for an additional 15-20 minutes, or until the fish is cooked through and the vegetables are tender.
Tips for Perfect Hot L’fran:
- Fresh fish: Always use the freshest fish available for the best flavor.
- Customize vegetables: Add zucchini, eggplant, or any seasonal vegetables to the mix.
- Balance spices: Adjust the cayenne pepper based on your preferred level of heat.
Serving Hot L’fran:
Serve the dish straight from the baking dish, garnished with fresh parsley and lemon wedges. Pair it with freshly baked Moroccan bread (khobz) or steamed rice to soak up the flavorful sauce.
