The MacPherson Diaries

Spicy Fish Stew

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I love cooking dishes like this, a lovely piece of fish, some tasty well cooked vegetables & a hearty flavoursome broth.

I used Ling, but any firm fleshed white fish would work well. Monkfish would be great too.

I often cook variations of this dish, with whatever vegetables and protein I have on hand, it is perfect for the colder weather as it warms the belly.

You start by sautéing the onions and capsicum, make a lovely sauce with the curry paste, crushed tomatoes and coconut milk, then add your broccoli and beans and finish by putting the fish on top, then place a lid on to let the fish steam away. Top with coriander and you are done!

It is a simple quick dish that will have you craving seconds straight away!

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Spicy Fish Stew

Ingredients

  • 500 grams firm white fish I used Ling, cut into 4 cm pieces
  • 1 teaspoon oil I used canola oil
  • 1 onion sliced
  • 2 capsicum deseeded and sliced
  • 3 tablespoons curry paste I used tandoori paste by Pepper and me
  • 1 ½ cups crushed tomatoes I used Providore tomato & chilli pasta sauce
  • 1 cup coconut milk or coconut cream
  • 1 teaspoon minced ginger
  • 2 teaspoons brown sugar – optional
  • 1 small Broccoli cut in to small florets and stem sliced
  • 200 grams green Beans top and tailed
  • 1-2 cups Fish/chicken/vegetable Stock
  • Salt
  • A few sprigs of Coriander to garnish
  • To serve – steamed rice or noodles

Instructions

  1. In a large pan, preferably one with a lid, on a medium heat, heat the oil.
  2. Once hot add the onion and fry for 1 minute, add the capsicum, fry for a further 2 minutes, stirring occasionally.
  3. Using your spoon, make a little gap in the vegetables and place the curry paste in the pan and cook off for 90 seconds, stirring constantly so it doesn’t stick or burn. Add a dash of oil or water if it gets too sticky.
  4. Add the crushed tomatoes, coconut milk, a generous pinch of salt, ginger & brown sugar. Cook for around 2 minutes stirring occasionally. It should simmer nicely and the flavours will all marry together nicely.
  5. Add one cup of stock and stir.
  6. Add the broccoli and let it cook in the hot liquid for 1 minute, stirring occasionally.
  7. Add the beans and place the lid on top to steam them for 1 minute.
  8. Take the lid off, stir a little, taste the sauce and adjust seasoning if needed.
  9. Place the fish in a single layer on top of the stew and place the lid on top for 2 minutes.
  10. Take the lid off and check a piece of fish to see if it is just cooked. The cooking times for the fish will vary depending on the thickness of the fish and the temperature of the stew. It will take between 2-6 minutes too cook through and it will continue to cook when taken off the heat.
  11. Once cooked, take off the heat, spoon some of the sauce over the fish and top with a little coriander.
  12. Serve with steamed rice or noodles.