Coconut Tomato Fish Stew
 
 
Author:
Recipe type: Stew
Ingredients
  • 1-2 onions, diced
  • 2-3 garlic cloves, crushed
  • I 28 oz BPA-free can organic crushed tomatoes
  • 1 13.5 oz BPA-free can coconut milk
  • 2 sweet potatoes/yams, diced into small cubes
  • ¼ head cauliflower, shredded or cut finely
  • 1 lb firm fish such as hake or monk fish, cut into chunks
  • parsley or cilantro for garnish
  • Spices
  • 1-2 teaspoons sea salt (or more to taste),
  • 1 teaspoon black pepper
  • pinch cayenne pepper
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • ½ teaspoon cardamom
Instructions
  1. Sweat onion 3-4 minutes in a dollop coconut oil or organic ghee, add all spices except salt & pepper, add garlic and sweat 2 minutes more.
  2. Add sweet potatoes and cauliflower, coat with the onion spice mix and stir fry about 3 minutes, then add crushed tomatoes, and refill empty can with water about a third/a half way. Add to give mixture the consistency of a thick soup. In case it gets too thick during cooking, add some more water.
  3. Bring to boil, then simmer until sweet potatoes are almost tender, about 10 min max. Add salt and pepper and more spices to taste.
  4. Add fish chunks and simmer gently about 6-10 minutes longer.
  5. Garnish with chopped parsley or cilantro.
  6. Serve with short grain brown rice.
  7. If you have a pressure cooker, use less liquid. Flavors will be intensified. Once pressure is reached, cook for 15 min.
  8. If you have home-made veggie stock, add about a cup of that instead of refilling the tomato can. You will immediately obtain a much richer flavor.
  9. Keeps in fridge for 3 days.
Nutrition Information
Serving size: 4
Recipe by Kirstin's Cancer Care at https://www.kirstinscancercare.com/coconut-tomato-fish-stew/