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African Fish Stew

african fish stew
"Fish Stew – tasty white fish stew oozing with rich tomato sauce and earthy flavours"
This is a light meal that is quick and easy to whip up and can be customized easily according to preference.

PREP: 10 MINS
COOK: 30 MINS
DIFFICULTY: Easy
SERVES: 5

INGREDIENTS:
  • ¼ cup(60ml) canola oil. (adjust with more or less)
  • 1 medium onion chopped
  • 1 tablespoon (15 grams) minced garlic
  • 1 teaspoon (5 grams) minced ginger.
  • 1 teaspoon fresh thyme
  • 1/2 -1 tablespoon smoked paprika
  • 1 teaspoon curry powder
  • 8 ounce (227grams) tomato sauce
  • 1 teaspoon white pepper
  • 3-4 cups chicken broth or water
  • 1-2 teaspoon bouillon powder optional
  • 3 pounds(1.4kg) white fish cut up in steaks
  • 1 medium bell pepper sliced
  • 7 -8 Thai basil Leaves (sub with any variety)
  • 2 tablespoons parsley chopped
  • salt to taste

 

METHOD:

  1. Wash the fish carefully, drain, and pat dry with paper towels or a clean towel.
  2. Heat the oil in the medium saucepan; add the onion, sauté for about a minute.
  3. Then add minced garlic, ginger, thyme, paprika and curry powder. Sauté for about 2 minutes.
  4. Pour tomato sauce, white pepper and bouillon powder. Stir for about a minute and let it simmer for about 10-15 minutes. Add about 3 cups of water season with salt according to preference and stir.
  5. Add fish steaks, bell pepper and basil; one at a time. Simmer until the fish is flaky and cooked through, about 10 minutes. Adjust the thickness of soup with water, salt and more spices. Sprinkle with parsley and serve warm
  6. Serve over wholewheat couscous or white rice

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