1 Pot coconut -tamarind fish stew


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This is so delicious and easy to make. The coconut milk and tamarind chutney make it very tasty, worthy of a dinner party meal, but only you’ll know how easy it is to prepare. Feel free to add or subtract seasonal vegetables of your choice. Snap peas, pea pods, yellow squash, zucchini, asparagus, green beans, fresh spinach, kale, collard greens, frozen peas, would all taste delicious in here.  Serve this with basmati rice or toasted quinoa. Tai style rice noodles would be delicious as well.

Serves 4

Ingredients

  • 1 – 2 TBS virgin coconut oil
  • 2 medium sized onions, diced
  • 3 medium sized garlic cloves, minced
  • 1 TBS or more (to taste) peeled & grated ginger
  • ½ – 1 small jalapeno or less, depending on your taste for “heat”, minced. With seeds is hotter.
  • Salt to taste
  • 3-4 medium sized organic carrots, peeled and sliced in ¼’ rounds
  • 1 red peppers, diced
  • 2 small zucchinis, diced however you like, depending on diameter
  • 8-10 oz fresh green beans, cut in ½” pieces
  • 5 oz organic baby spinach
  • ¾ lb – 1 lb wild and sustainably caught cod fish or white fish of choice (NOTE: if you use thin fish, like sole or flounder, adjust your baking time  & lower the temp  by 25 degrees – 8 minutes will be plenty so remember to  sauté your vegetables a little more)
  • Dash of salt
  • 1 TBS Geeta’s Tamarind chutney mixed w/ 1 tsp water (heat in microwave 10 seconds and mix together in small cup)
  • The Sauce
  • 2 TBS Geeta’s Tamarind chutney, heat in microwave with TBS water for 10 seconds
  • 1 can organic light coconut milk
  • Juice of 1 freshly squeezed lime
  • Fresh ginger juice from 1 ½ – 2” peeled & grated ginger
  • Remainder of fresh spinach
  • ½ cup chopped cilantro

 

Directions

Preheat oven to 450

In a large cast iron or heavy bottomed fry pan (that can go into the oven), with a medium flame,  heat coconut oil and sauté onions, garlic, jalapeno, salt and grated ginger. Stir frequently so nothing burns. Add carrots and peppers to pan. Sauté until peppers wilt down and release juices – about 10 minutes. Add zucchini and fresh green beans, sauté for 3-4 minutes max.  Remove from heat. Gently mix in ½ the baby spinach in with your cooked vegetables.

Prepare your fish. Rinse in cool water, pat dry w/ paper towels. Salt gently and spread the TBS. of tamarind chutney on your fish.

Place prepared fish on top of vegetables. In medium bowl, combine sauce ingredients and gently pour over fish and vegetables. Pat down veggies so they are immersed. Bake in 450 oven for 15 -17 minutes, depending on thickness of cod fish.

 

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Ready to bake

TO SERVE: If I am transferring the stew to a large shallow platter, I place the remaining ½ of the spinach on the bottom. Gently pour the hot stew on top, the fish will automatically fall apart. Mix gently and the fresh spinach will wilt and burst with color. Sprinkle with fresh cilantro & another squirt of lime if you like.

If keeping in the pan, add the rest of the spinach gently. It’s great either way. Enjoy!!

 

 

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