EAST AFRICAN FISH STEW
Use any firm fish here, and whatever shrimp or crab you have available. I like making a fish stock from the heads and bones of the fish I am using, but you can skip that and use chicken stock instead, or even water. Use coconut water for the water in the stew if you can get it, otherwise just skip it. Serve this fish stew with rice.
Provided by Hank Shaw
Categories Soup
Time 1h
Number Of Ingredients 19
Steps:
- In a large, heavy pot like a Dutch oven, heat the oil over medium-high heat and saute the onions until soft, but not browned.
- Add the tomato sauce, curry powder and potatoes and stir well. Pour in about 6 cups of the broth you just made, or chicken stock. Bring to a simmer and taste for salt. Simmer gently until the potatoes are almost tender, about 20 minutes.
- Add the sweet peppers, the chiles, the diced tomato and the coconut milk. Stir well and simmer gently for 10 minutes.
- Add the fish and shrimp and simmer until the shrimp are nice and pink, about 5 to 10 minutes. Add the cilantro, cook another minute, then serve.
Nutrition Facts : Calories 364 kcal, Carbohydrate 32 g, Protein 28 g, Fat 15 g, SaturatedFat 9 g, Cholesterol 54 mg, Sodium 726 mg, Fiber 8 g, Sugar 15 g, ServingSize 1 serving
SIMPLE FISH STEW
This quick and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg for 3 of your 5 a day
Provided by Sara Buenfeld
Categories Dinner, Fish Course, Lunch, Main course, Supper
Time 35m
Number Of Ingredients 10
Steps:
- Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften. Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly.
- Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.
Nutrition Facts : Calories 346 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 20 grams carbohydrates, Sugar 17 grams sugar, Fiber 11 grams fiber, Protein 42 grams protein, Sodium 1.7 milligram of sodium
ONE-POT SMOKY FISH WITH TOMATO, OLIVES AND COUSCOUS
Flaky white fish and pearl couscous simmer together in a rich, smoky tomato sauce for a punchy one-pot dinner that comes together in just half an hour. The sauce relies heavily on pantry ingredients (think anchovies, roasted red peppers, crushed tomatoes and paprika); if you like more green on your dinner plate, a lemony arugula salad is a nice complement to the smoky flavors in this dish.
Provided by Lidey Heuck
Categories dinner, weekday, seafood, main course
Time 30m
Yield 4 servings
Number Of Ingredients 16
Steps:
- In a large (12-inch) skillet (use one with a tight-fitting lid), heat the olive oil over medium. If using fresh red bell pepper, add it with the onion, and cook, tossing occasionally, until tender and lightly browned, 8 to 10 minutes. Meanwhile, pat the fish fillets dry with a paper towel and season with salt and pepper.
- If using roasted red peppers, add them with the garlic, anchovies, paprika and cayenne, and cook for 1 more minute, until the garlic is fragrant. Add the wine and stir to scrape up any brown bits from the pan. When the wine has almost entirely evaporated, add the chicken stock, tomatoes, olives, parsley, 1 teaspoon salt and 1/2 teaspoon black pepper. Bring to a boil over medium-high heat.
- Add the couscous, stir, then add the fish fillets, wiggling them lightly to submerge them in the sauce. Turn the heat to low, cover and simmer for 6 to 8 minutes, until fish is opaque and flakes easily with a fork. Carefully transfer the fish to a plate. Simmer the couscous, uncovered, stirring occasionally, until it's tender and the liquid in the pan has reduced slightly, about 5 minutes.
- Off the heat, stir in the vinegar and gently return the fish to the skillet to warm, being careful to keep it intact. Serve hot in shallow bowls garnished with additional parsley and a drizzle of olive oil.
UGANDAN GROUNDNUT STEW
In response to recipe requests - Ground nuts (like peanuts) are an important part of the diet. They are roasted, pounded to a pulp and then made into a sauce which may be used with meat or vegetables. Here is a recipe using peanut butter, which you might like to try.
Provided by Elmotoo
Categories Stew
Time 1h45m
Yield 4-6 serving(s)
Number Of Ingredients 9
Steps:
- Remove seed from chillies and chop them finely.
- Mix them with the peanut butter, ginger, herbs, vegetables and tomatoes.
- Place meat in a saucepan with a tight fitting lid and add the vegetable mixture and some seasoning.
- Put on the lid and cook very gently for about one and a half hours or until the meat is tender.
- Don't worry about the lack of liquid because the meat and vegetables will make enough.
Nutrition Facts : Calories 539.4, Fat 34.5, SaturatedFat 11.4, Cholesterol 75.4, Sodium 282.8, Carbohydrate 31.4, Fiber 8.1, Sugar 15.8, Protein 30
UGANDAN SMOKED FISH STEW
Make and share this Ugandan Smoked Fish Stew recipe from Food.com.
Provided by Elmotoo
Categories Stew
Time 30m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Cook the onions and garlic in oil until translucent.
- Add the diced tomatoes, and cook until soft.
- Stir in tomato paste, curry powder and dill.
- Allow the mixture to simmer for 5-10 minutes. Add a bit of water if it becomes too thick.
- Add the smoked fish at the last minute, just cooking it long enough to warm.
- Garnish with a sprinkle of dill. Serve over rice or Pasta.
Nutrition Facts : Calories 66.4, Fat 3.7, SaturatedFat 0.5, Sodium 99.5, Carbohydrate 8.2, Fiber 1.9, Sugar 4.3, Protein 1.5
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