This flavorful and yummy fish stew is a great way to satisfy your seafood craving and also get good sources of unsaturated fatty acid and protein. Enjoy!
Ingredients
Brown_rice
- 1 cup, dry
Water
- 2 cups
White_fish
- 1 lb firm Halibut, Black Cod, Sea Bass
Limes
- 2 whole
Oil
- 2 Tablespoon (coconut or olive)
Onion
- 1 small, white
Carrots
- 3 medium/large
Red_bell_pepper
- 1 whole
Garlic
- 3 cloves
Tomato_paste
- 1 Tablespoon (optional/ if you have it)
Paprika
- 2 teaspoons
Cumin
- 2 teaspoons
Cayenne_pepper
- 1 teaspoons
Salt
- ½ teaspoon
Coconut_milk
- 1 (14oz) can light
Tomatoes
- 1 (14oz) can crushed
Cilantro
- 1 bunch
Instructions
Step 1
Add the rice and water to a saucepan, turn the heat to medium-high and bring to a boil. Once boiling, turn the heat to low, stir, and cover. Cook for 30 minutes or until water is absorbed and rice is tender.
Step 2
While the rice is cooking, pat the fish dry with a paper towel and cut into 2 inch pieces. Put the fish into a bowl and add the zest and juice from 1 lime and a pinch of salt. Stir gently to mix and set aside.
Step 3
Chop the onion, carrots and bell pepper into small inch pieces. Mince the garlic.
Step 4
In a large saute pan, heat the oil over medium high heat. Add onion, carrots and bell pepper, stir, and cook for 5 minutes.
Step 5
Add the garlic, tomato paste, paprika, cumin, cayenne pepper, and salt. Stir and cook for 2 minutes.
Step 6
Add the coconut milk and crushed tomatoes. Reduce heat to medium, cover and simmer gently for 5 minutes.
Step 7
Add the fish and simmer gently for 4-6 minutes or until it’s cooked through.
Step 8
While the fish is cooking, chop the cilantro and cut the second lime into wedges.
Step 9
Serve brown rice topped with stew, cilantro, and a lime wedge.
Notes
Nutrition Information
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