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Fish Stew

 

36

Yield

6

servings

Prep

20

min

Cook

25

min

Ready

45

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, Very low in sodium, Low Sodium
 

Ingredients

1 ½ pounds monkfish
(or see note)
*
1 x flour, seasoned
*
3 tablespoons vegetable oil
1 tablespoon sesame oil
1 ounce ginger root
peeled & finely sliced
5 each garlic cloves
peeled, sliced
2 each hot chili peppers
dried, broken
*
1 tablespoon mustard seeds
1 teaspoon asafetida
*
1 teaspoon tamarind
soaked in water
8 ounces mushrooms
2 ½ pints water
*
1 pound potatoes
peeled and diced
1 x sea salt
*
1 x black pepper
freshley ground
*
¼ ounce coconut
grated
2 tablespoons cilantro
chopped
*

Directions

*Note: Any dense white fish, or 4 large shark steaks may be substituted for monkfish.

Cut the fish into chunks and toss in the seasoned flour.

Heat the two oils together and throw in the ginger, garlic, chilies, mustard seeds and asafoetida.

Cook for a moment then add the fish, sauté for another moment, then add the mushrooms, tamarind and the 2½ pints of water with the pototoes.

Bring to the boil and simmer for 20 minutes.

Taste and season if necessary.

Add the coconut to thicken slightly, then throw in the coriander leaves.

Serve with saffron rice.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 101g (3.6 oz)
Amount per Serving
Calories 16753% of calories from fat
 % Daily Value *
Total Fat 10g 15%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 6mg 0%
Total Carbohydrate 6g 6%
Dietary Fiber 2g 8%
Sugars g
Protein 5g
Vitamin A 0% Vitamin C 14%
Calcium 3% Iron 3%
* based on a 2,000 calorie diet How is this calculated?

 

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