Serves
4
Fish Stew
Tasty fish stew with lots of seasonal veg and fish. The sauce is packed full of flavour and the coconut milk brings some creaminess.
Ingredients
- 520g haddock, cut into chunks
- 3 garlic cloves, finely chopped
- 4 tbsp lime or lemon juice
- 1 tbsp coconut oil
- 1 onion, chopped or sliced
- 1 yellow and 1 red pepper, cored and chopped (around 260g)
- 6 spring onions, chopped
- 300g tomatoes, chopped
- 150g broccoli, florets
- 250g turnips, peeled and chopped into 1cm cubes
- 2 tbsp paprika
- 1/2 tsp cayenne pepper
- 1 can coconut milk
- 1 can chopped tomatoes
- Bunch coriander, chopped, some set aside for garnish
Directions
- Pop the fish in a bowl and add the garlic and lime/lemon juice and mix until each piece is coated. Season well with salt and pepper. Keep chilled while preparing the rest of the stew.
- Add the coconut oil to a large pan and add the onion and cook on high heat until the onion starts to soften. Add the peppers, spring onions, tomatoes, broccoli, turnips, paprika, cayenne pepper, coconut milk, and chopped tomatoes and season well with salt and pepper. Cook until the veg have all softened, then stir in the coriander.
- Add the fish pieces and give a gentle stir. Bring stew to a simmer, reduce the heat, cover and simmer for 15-20 minutes or until fish is cooked through. Taste and adjust seasoning if required (more cayenne, lime, or paprika to your taste if needed). Garnish with coriander.
- Kcal: 481
- Protein: 30g
- Fats: 27g
- Carbs: 22g
- Fibre: 9g
