Description
A delicious and fragrant coconut fish stew made with a variety of fresh ingredients.
Ingredients
Scale
- 1 – 1 1/2 pounds firm white fish (Halibut, Black Cod, Sea Bass)
- ½ teaspoon salt
- 1 lime – zest and juice
- 2–3 tablespoons coconut or olive oil (or use Dende – Brazilian Red Palm oil for the best flavor!)
- 1 onion – finely diced (red, white or yellow)
- ½ teaspoon salt
- 1 cup carrot – diced
- 1 red bell pepper – diced
- 4 garlic cloves – rough chopped
- ½ jalapeno – finely diced
- 1 tablespoon tomato paste
- 2 teaspoons paprika
- 1 teaspoon ground cumin (or whole seed)
- 1 cup fish or chicken stock
- 1 1/2 cups tomatoes – diced (preferably fresh)
- 1 14 ounce can coconut milk (liquid and solids)
- more salt to taste
- ½ cup chopped cilantro, scallions or Italian parsley
- squeeze of lime
Instructions
- Rinse and pat dry the fish and cut into 2 inch pieces. Place in a bowl. Add salt, zest from half the lime and 1 tablespoon lime juice. Massage lightly to coat all pieces well. Set aside.
- In a large sauté pan, heat the olive oil over medium high heat. Add onion and salt, and sauté 2-3 minutes. Turn heat down to medium, add carrot, bell pepper, garlic and jalapeno and cook 4-5 more minutes.
- Add tomato paste, spices and stock. Mix and bring to a simmer and add tomatoes. Cover and simmer gently on medium low for 5 minutes or until carrots are tender. Add the coconut milk and taste and add more salt if necessary.
- Nestle the fish in the stew and simmer gently until it’s cooked through, about 4-6 minutes. Spoon the flavorful coconut broth over the fish and cook until desired doneness or longer for thicker pieces. (You can also finish this in a 350F oven).
- Taste and adjust salt and squeeze with lime.
- Serve over rice, sprinkle with cilantro or scallions and a squeeze of lime. Drizzle with a little olive oil if you like.
Notes
- This dish can be made with any firm white fish that you prefer.
- Adjust the heat by modifying the amount of jalapeno used.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Tropical
Nutrition
- Serving Size: 1 cup
- Calories: 450
- Sugar: 3g
- Sodium: 600mg
- Fat: 30g
- Saturated Fat: 12g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 80mg