Smoky Coconut Fish Stew

Name: Smoky Coconut Fish Stew over potatoes with leek & courgette
Total time: 45 min
Yield: 2
Cuisine: Fusion
Ingredients: 400 g Potatoes; 1 piece Leek; 1 piece Courgette; 150 milliliters Coconut milk; 2 piece Pollock; 2 piece Tomato; 2 teaspoon Smoked paprika; 1 sachet(s) Surinamese-style spices; 1 piece Garlic; 50 milliliters Low sodium vegetable stock; 1 tablespoon [Plant-based] butter; 1 tablespoon White wine vinegar

over potatoes with leek & courgette

View our plans

In this recipe, you'll poach the pollock. You'll do this directly in the coconut sauce with vegetables, giving extra flavour to both the fish and the stew.

Tags:

Calorie Smart

•Extra Veggies

•High Protein

Allergens:

Vis

The quantities provided above are averages only.

Always refer to the product label for the most accurate information about ingredients and allergens

Total45 minutes

Cooking Time30 minutes

DifficultyMedium

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

Nutrition Values

Energy (kJ)2054 kJ

Calories491 kcal

Fat21.4 g

Saturated Fat16.1 g

Carbohydrate45.5 g

Sugar8.8 g

Dietary Fiber11.9 g

Protein28 g

Salt1 g

Potassium161.8 mg

Calcium7.5 mg

Iron0.2 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 with Lid

Cooking Steps

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 the potatoes for 12 - 15 minutes until done. Drain and set aside.

Did you know... potatoes are very healthy; besides being a good source of fibre and complex carbohydrates, they're also rich in potassium and high in vitamins C, B6 and B11.

Prepare the stock (see Tip).
Chop 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.

Melt the butter in a deep frying pan over medium heat and fry the leek for 5 - 7 minutes until soft.
Turn the heat to medium-high, then stir in the courgette, garlic, smoked paprika and Surinamese-style spices.
Fry for 5 minutes, tossing regularly.

Add the coconut milk, tomato, stock and white wine vinegar. Mix well to combine, then 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. Carefully remove the fish from the stew.
Serve the potatoes on plates. Top first with the stew and then with the fish.