Preparation time is 15minutes
Cook time is 35minutes
Total time is 50minutes
Serve is for 4 people
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Difficulty level: 3 out of 4
20 Ingredients
Number of servings
4
For the salsa
- 1tablespoons vegetable oil
- 1 tomato, ripe, skinned, seeded, and chopped
- 1 small red onion, finely chopped
- 1 clove garlic, finely chopped
- 1tablespoons red wine vinegar
- 1tablespoons lime, fresh, juiced
- 1tablespoons parsley, chopped
- 1teaspoons hot pepper sauce
- 4tablespoons olive oil
- 1 pinch salt
- 1 pinch freshly ground black pepper
- 3tablespoons palm oil
- 1 onion, thinly sliced
- 3 tomatoes, ripe, skinned, seeded and chopped
- 1 red capsicum, seeded and thinly sliced
- 1 green capsicum, seeded and thinly sliced
- 1 cup coconut milk
- 1tablespoons tomato paste
- 800grams firm white fish, cut into large chunks or strips
- 1tablespoons cilantro, chopped
Nutrition per serving
3050kJ
Protein
44.8grams
Sugars
8.8grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 4
Heat the olive oil in a deep frying pan over medium heat. Add the onion and cook, stirring frequently, for 5 minutes, until tender but not browned. Add the tomatoes and the capsicums. Reduce the heat to medium-low and simmer, stirring occasionally, for 20 minutes, until the vegetables have softened and released their juices. Stir in the coconut milk and tomato paste and return to a boil. Season with salt and pepper.
Step 2 of 4
Meanwhile, make the salsa. Mix all the ingredients together and spoon into a serving bowl. Set aside to allow the flavors to blend.
Step 3 of 4
Add the fish to the coconut milk mixture and cook, stirring occasionally, for 7 minutes, until the fish is opaque throughout. Do not overcook. Stir in the palm oil, if using.
Step 4 of 4
Transfer the stew to a heated serving dish and sprinkle with the cilantro. Serve hot, with the salsa passed on the side.
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