Coconut fish stew
Serves:
4
Time to make:
25 mins
Total cost:
$20.68 / $5.17 per serve
(at time of publication)
(at time of publication)
Health information:
Dairy-free
High fibre
Low fat
Low sodium
Gluten-free
Instructions
Instructions and steps:
Step 1 Prepare rice according to packet instructions.
Step 2 Meanwhile, place silverbeet and a little water into a large frying pan over low heat. Cover and steam for 4 minutes (add extra water if leaves get dry).
Step 3 Add coconut milk, 1/2 cup water and onion to pan. Cover and simmer for 5 minutes.
Step 4 Cut tomatoes in half. Add tomatoes and fish to pan. Make sure liquid covers fish. Cover and simmer for 5 minutes, until fish is cooked.
Step 5 Garnish stew with chopped parsley and serve with rice and lemon quarters.
Variations
- Increase the veg with steamed zucchini, green beans or yellow squash.
- Add a Thai twist with a little red or green Thai curry paste.
About this Recipe
First Published:
July 2011
Rating:
No votes yet
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Full ingredient list:
- 1 1/3 cups white rice
- 4 silverbeet leaves, trimmed, chopped
- 2/3 cup light coconut milk
- 2 red onions, thickly sliced
- 2 x 400g cans no-added-salt whole tomatoes, drained
- 600g firm white fish fillets, cut into large pieces
- handful fresh parsley, chopped
- 1 lemon, quartered
Nutritional information (per serve)
Energy:
2061kJ
Calories:
493cal
Protein:
38.2g
Fat:
7.0g
- saturated:
3.8g
Carbohydrates:
65.4g
- sugars:
10.2g
Dietary Fibre:
4.4g
Sodium:
182mg
Calcium:
113mg
Iron:
3.4mg
Nutrition information is given per serve
*NS: not specified
