South Indian Fish Stew
This south Indian fish stew perfectly balances the warmth of chillies, the creaminess of coconut and the tanginess of lemon to create comfort in a bowl.
- 500 g cod fish fillets (cut into large pieces)
- 2 tbsp olive oil
- 5 shallots (sliced thinly)
- 2 garlic cloves (finely chopped)
- 1 inch ginger (finely chopped)
- 1/2 tsp turmeric powder
- 1 tsp chilli powder
- 1 tsp cumin powder
- 1-2 large potatoes (peeled and cut into quarters)
- 100 g canned chickpeas (drained and rinsed)
- 500 ml vegetable stock (alternatively the same measure of water dissolved with 1 stock cube)
- 1 cup thick coconut milk
- 1 lemon (juiced)
- 1 tsp flaked sea salt
Heat olive oil in a heavy bottomed pot over a medium flame. Once the olive oil has warmed, add the shallots and sauté until they begin to soften. Next, add the ginger and garlic and sauté for 30-60 secs, just until their rawness has cooked out.
Now add the chilli powder, turmeric powder and cumin powder and stir the spices into the shallots, ginger and garlic. Within a minute the spices should begin to release their aromas.
At this point, add the potatoes, chickpeas and vegetable stock into the pot. Allow the stew to come to a simmer and then cover the pot.
When the potatoes have completely cooked through, gently place the pieces of fish into the pot, laying them on top of the stewing ingredients. Cover the pot once more and gently simmer for about 5 mins.
Finally, pour the thick coconut milk, lemon juice and sprinkle in some flaked sea salt. Simmer for a final minute and then remove from the heat.
Sprinkle over chopped coriander and serve immediately with some good crusty bread.
Calories: 545kcal (27%) Carbohydrates: 56g (19%) Protein: 32g (64%) Fat: 22g (34%) Saturated Fat: 13g (81%) Cholesterol: 71mg (24%) Sodium: 1714mg (75%) Potassium: 835mg (24%) Fiber: 9g (38%) Sugar: 14g (16%) Vitamin A: 4IU Vitamin C: 37mg (45%) Calcium: 14mg (1%) Iron: 53mg (294%)