Tomato and chilli fish stew
Discover the delightful flavors of our Tomato and Chilli Fish Stew, a delectable blend of tender white fish, vibrant tomatoes, and spicy chili peppers, simmered to perfection with coconut milk and lime juice. Perfect for a hearty and healthy meal!
- 12 May 2024
- Cook time 30 min
- Prep time 15 min
- 8 Servings
- 10 Ingredients
Tomato and Chilli Fish Stew is a delectable dish that brings together the rich flavors of tomatoes, the heat of red chili peppers, and the subtle sweetness of coconut milk. This stew is perfect for a hearty meal, combining tender white fish with the aromatic complexity of garlic, onions, and red peppers. Whether you're a seasoned chef or a home cook looking to try something new, this recipe is sure to delight your taste buds and provide a satisfying dinner option.
Ingredients:
Instructions:
- Finely chop the onion.
- Chop the red bell pepper into small pieces.
- Mince the garlic cloves.
- Mince the red hot chili peppers.
- Cut the white fish into bite-sized chunks.
- Heat 1 tbsp of olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion and cook until it becomes translucent, about 5 minutes.
- Add the chopped red bell pepper and cook for another 3-4 minutes.
- Stir in the minced garlic and red hot chili peppers. Cook for an additional 1-2 minutes, until fragrant.
- Pour in the canned tomatoes and chicken gravy.
- Stir well to combine.
- Bring the mixture to a simmer and let it cook for about 10 minutes, allowing the flavors to meld together.
- Add 1/2 cup of coconut milk to the pot and stir to combine.
- Continue to simmer for another 5 minutes.
- Gently add the chunks of white fish into the stew.
- Stir gently to ensure the fish is well distributed in the sauce.
- Cover the pot and let it simmer for 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.
- Stir in 1 tbsp of lime juice.
- Season the stew with salt and pepper to taste.
- Ladle the Tomato and Chilli Fish Stew into bowls.
- Serve hot, optionally garnished with fresh cilantro or lime wedges.
Tips:
- Use fresh white fish, such as cod or halibut, to ensure the best texture and flavor in your stew.
- If you prefer a milder stew, you can reduce the number of chili peppers or remove the seeds before cooking.
- Sauté the onions, garlic, and red peppers until they are soft and fragrant. This step enhances their natural flavors and adds depth to the stew.
- Be sure to simmer the stew gently to allow the flavors to meld together without overcooking the fish.
- Serve the stew with a side of rice or crusty bread to soak up the delicious broth.
Tomato and Chilli Fish Stew is a comforting and flavorful dish that is sure to become a favorite in your culinary repertoire. The combination of succulent white fish, vibrant vegetables, and spicy chili peppers creates a harmonious balance of taste and texture. By following this recipe and incorporating the provided tips, you'll ensure a delicious and satisfying meal for you and your loved ones to enjoy.
| Nutrition Facts | |
|---|---|
| Serving Size | 250 grams |
| Energy | |
| Calories 220kcal | 9% |
| Protein | |
| Protein 24g | 15% |
| Carbohydrates | |
| Carbohydrates 7g | 2% |
| Fiber 2.06g | 5% |
| Sugar 3.98g | 4% |
| Fat | |
| Fat 13g | 15% |
| Saturated 4.50g | 15% |
| Cholesterol 70mg | - |
| Vitamins | |
| Vitamin A 70ug | 8% |
| Choline 80mg | 15% |
| Vitamin B1 0.48mg | 40% |
| Vitamin B2 0.20mg | 15% |
| Vitamin B3 4.19mg | 26% |
| Vitamin B6 0.52mg | 31% |
| Vitamin B9 36ug | 9% |
| Vitamin B12 1.13ug | 47% |
| Vitamin C 36mg | 40% |
| Vitamin E 0.80mg | 5% |
| Vitamin K 3.57ug | 3% |
| Minerals | |
| Calcium, Ca 60mg | 4% |
| Copper, Cu 0.17mg | 0% |
| Iron, Fe 1.18mg | 11% |
| Magnesium, Mg 55mg | 13% |
| Phosphorus, P 350mg | 28% |
| Potassium, K 600mg | 18% |
| Selenium, Se 16ug | 29% |
| Sodium, Na 220mg | 14% |
| Zinc, Zn 1.40mg | 13% |
| Water | |
| Water 200g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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