Fish Stew with Vegetable | Protein and Omega-3 Rich Dinner for Weightloss
Author: 
Recipe type: Main
Cuisine: Asian
Prep time: 
Cook time: 
Total time: 
Serves: 2 Servings
 
Ingredients
  • Boneless & skinless fish fillet – 250 gms, cut into 2 inch long pieces (I used tilapia fillet, you can use basa)
  • Cooking oil of your choice – 2 tbsp (cold pressed sunflower oil or olive oil)
  • Onion – 1, large, thinly sliced (about half a cup)
  • Spring onion – 4-5 stalks, finely chopped
  • Grated garlic – 1 tsp (about 6 to 7 cloves)
  • Yellow bell pepper/capsicum – ¼ of a large pepper, cut into long strips, about ½ cup
  • Red bell pepper/capsicum – ¼ of a large pepper, cut into long strips, about ½ cup
  • Paprika/red chilli powder – ½ tsp
  • Cumin powder – ½ tsp
  • Thick coconut milk – 400 ml/ 1 & ¾ cup
  • Fish sauce – 2 tsp
  • Salt and black pepper to taste
Instructions
  1. First start with prepping the fish fillets. If you are used frozen fillets, then thaw them completely before cooking. Once thawed, cut them into 2-inch pieces. Don’t make the pieces too small as they will anyways break while cooking.
  2. Now heat a saucepan and add 2 tablespoons of cooking oil. Once the oil is hot, add the sliced onion. Sauté the onion on medium flame until translucent and soft, about 5 minutes.
  3. Then add the grated garlic and keep cooking on medium flame until the raw smell is gone, about 2 minutes.
  4. Now add half of the spring/green onions and give a good stir. I like to add half of the green onion while cooking and remaining half at the end so that they retain their green.
  5. Once the onion is soften and lightly golden brown, after about 5 more minutes, add the paprika/chilli powder and ground cumin/cumin powder. Give a good mix and sauté the spices on medium flame for couple of minutes.
  6. Once you see the oil oozing out of the spices, it’s time to pour in the coconut milk. Pour all of the coconut milk and add a little bit of water, about ¼ cup if coconut milk is too thick.
  7. Stir everything well and let the broth come to a simmer. Cover and let the coconut milk get infused with the flavors of the spices, for 5 to 7 minutes.
  8. Now uncover the pan and give a stir. Then add in the capsicum and fish cubes. Once all the veggies & fish cubes are added to the broth, be very careful while stirring as fish cubes are very delicate and break easily.
  9. Add salt and black pepper to taste. Also add the fish sauce and carefully give a stir. Please note that fish sauce is also quite salty, so add salt sparingly.
  10. Now cover the pot and let the few stew simmer in low heat for 10 minutes until the fish is cooked completely and the bell peppers become tender.
  11. Uncover the pot after about 10 minutes and check the doneness of the fish. The fish cubes would become flaky and will break very easily. Peppers may remain little crunchy which would give a good texture to your fish stew.
  12. If the fish is completely cooked, add the remaining green onions and give a mix. Check for seasoning and adjust if needed.
  13. The consistency of the fish stew broth should be not too thick but you can adjust to your liking by adding little more water if too thick or boiling off excess if too watery.
  14. Your flavorful vegetable and fish stew is done and ready to serve! Enjoy your protein and omega-3 rich dinner!
Recipe by Flavor Quotient at https://www.flavorquotient.com/2022/05/fish-stew-weightloss-recipe/