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Dinner | Fish

South American fish stew

A delicious fish stew that is great for vitamin B12, omega 3 and iodine as well as lycopene

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South American fish stew recipe
Serves:
6
Preparation:
15 Mins
Cooking:
25 Mins
High FODMAP:
Yes
Allergens:
Sulphur dioxide, Nuts, Fish
Check Your Own Recipe

What are the health benefits of South American fish stew?

A delicious fish stew that is great for vitamin B12, omega 3 and iodine as well as lycopene. This is our take on the Brazillian dish moqueca de peixe. It seems every family has their own recipe so feel free to change the fish used or add more! 

 

Ingredients

Method

Ingredients

260g cod fillet cubed nutritional information
260g cod fillet cubed
260g salmon fillet cubed nutritional information
260g salmon fillet cubed
260g smoked haddock cubed nutritional information
260g smoked haddock cubed
300g leek chopped nutritional information
300g leek chopped
1 400g tin tomatoes nutritional information
1 400g tin tomatoes
Juice of 1 lime nutritional information
Juice of 1 lime
1 can coconut milk nutritional information
1 can coconut milk
1 tbsp Rapeseed oil nutritional information
1 tbsp Rapeseed oil
1 tbsp paprika nutritional information
1 tbsp paprika
1 pinch chilli flakes nutritional information
1 pinch chilli flakes
1 bunch coriander/cilantro chopped nutritional information
1 bunch coriander/cilantro chopped
A few spring onions chopped nutritional information
A few spring onions chopped
1 garlic clove minced nutritional information
1 garlic clove minced
Black pepper to teste nutritional information
Black pepper to teste
Salt and pepper to taste nutritional information
Salt and pepper to taste
2 Red bell peppers, chopped into chunks nutritional information
2 Red bell peppers, chopped into chunks
More about these ingredients

Method

Simply follow our simply laid out recipe:

1) Put all of the fish into a bowl and mix with the lime juice, minced garlic, salt and black pepper. Set aside.
2) Heat the oil in a high sided saucepan over a medium heat, then add the spring onions, leeks and bell pepper. Fry until they until the peppers start to soften.
3) Add the paprika and chili flakes then stir in the tinned tomatoes and simmer for 5 minutes uncovered.
4) Remove half the tomato vegetable mix and spread the remaining half over the bottom of the pan.
5) Layer the fish over the veg mix in the pan, season with salt and pepper, then top with the previously removed veg mix.
6) Pour in the coconut milk and simmer on a low heat for 15 minutes making sure not to boil the stew.
7) Remove from heat and pour into individual bowls.
8) Serve with the coriander/cilantro sprinkled over the top and some bread. 

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