Smoky Coconut Fish Stew
over potatoes with leek & courgette4.5(202)
Calories
:
510 kcalProtein
:
27.6g proteinDifficulty
:
MediumCalorie Smart
Extra Veggies
High Protein
Allergens:
- Vis
Poaching is a gentle way to cook fish that keeps it tender, juicy and perfectly flaky. While simmering, the fish absorbs the subtle flavour of the liquid it's in without drying out or falling apart.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
200 g
Potatoes
½ piece
Leek
½ piece
Courgette
75 milliliters
Coconut milk
1 piece
Pollock
(Contains: Vis)
1 piece
Tomato
1 teaspoon
Smoked paprika
½ sachet(s)
Surinamese-style spices
½ piece
Garlic
Not included in your delivery
25 milliliters
Low sodium vegetable stock
½ tablespoon
[Plant-based] butter
½ tablespoon
White wine vinegar
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2135 kJ
Calories510 kcal
Fat21.6 g
Saturated Fat15.9 g
Carbohydrate52 g
Sugar11.4 g
Dietary Fiber9.9 g
Protein27.6 g
Salt0.8 g
Trans Fat0.1 g
Potassium1967.3 mg
Calcium109.5 mg
Iron2.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Pan with Lid
•Casserole
Cooking Steps
1
- Peel the potatoes and dice into 2cm chunks.
- Transfer the potatoes to a pot or saucepan and submerge with water.
- Cover with the lid and bring to a boil, then cook for 12 - 15 minutes until done.
- Drain and set aside.
2
- Prepare the stock (see Tip).
- Slice the leek into thin half-rings and dice the tomato.
- Slice the courgette into thin crescents.
- Crush or mince the garlic.
Tip: if it's inconvenient to prepare a small amount of stock, you can prepare 500ml instead (using 1 stock cube) and then measure out the amount you need for the recipe. You can freeze the rest of the stock to use another time.
3
- Melt a knob of butter in a deep frying pan over medium-high heat and fry the leek for 5 - 7 minutes until soft. Season with salt and pepper.
- Stir in the courgette, the garlic, the smoked paprika and the Surinamese-style spices.
- Fry for 5 minutes, tossing regularly.
- Stir in the coconut milk, the tomato, the stock and the white wine vinegar.
4
- Reduce the heat to low and transfer the fish to the pan.
- Cover with the lid and poach for 3 minutes per side until the fish is done. Season to taste with salt and pepper.
- Carefully remove the fish from the stew.
- Serve the potatoes on plates. Top first with the stew and then with the fish.
