CARIBBEAN FISH-AND-PUMPKIN STEW
Sure to perk up a dreary winter day, this Caribbean-inspired dish uses bold, rich ingredients like chile peppers, coconut milk, and winter squash. A few generous handfuls of baby spinach and lean and mild cod round out this nutritious (and weeknight-friendly!) one-dish meal. While this stew is great by itself, consider serving over brown rice for an extra dose of nutrients and fiber.
Provided by Greg Lofts
Categories Food & Cooking Ingredients Seafood Recipes
Time 50m
Number Of Ingredients 12
Steps:
- Heat oil in a pot over medium-high. Add shallots, thyme, and chile pepper; season with salt. Cook, stirring occasionally, until shallots are golden brown in places, about 4 minutes.
- Add squash, tomato sauce, and 1 1/2 cups water; bring to a boil, then reduce heat to medium-low, cover, and cook until squash is tender, 10 to 12 minutes. Meanwhile, season fish with salt and pepper.
- Stir coconut milk and fish into stew. Cook at a bare simmer, stirring occasionally, until fish is just cooked through, about 5 minutes. Add spinach and simmer, gently stirring, until wilted and darkened slightly, about 1 minute. Spoon stew over rice and serve with lime wedges.
CHEF JOHN'S BRAZILIAN FISH STEW
My interpretation of Brazilian seafood stew (or moqueca) uses just fish, so I'm calling it the weeknight version. It's ready to serve in less than 30 minutes.
Provided by Chef John
Categories World Cuisine Recipes Latin American South American Brazilian
Time 32m
Yield 6
Number Of Ingredients 19
Steps:
- Bring water and rice to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until rice is tender and liquid has been absorbed, 20 to 25 minutes.
- Heat olive oil in a skillet over medium heat. Add onions and 1 teaspoon salt. Cook and stir just until onions start to get soft, 3 or 4 minutes. Add tomato paste, garlic, paprika, cumin, and cayenne pepper. Continue cooking about 3 minutes. Pour in coconut milk and add soy sauce. When mixture starts to bubble, let it simmer about 5 minutes.
- Increase heat to medium-high. Stir in bell peppers, jalapeno peppers, and green onions. Let mixture come back to a simmer. Transfer fish to skillet; stir. Cover and cook over medium-high heat until fish starts to flake, about 5 minutes. Remove from heat. Add salt, cilantro, and lime juice; stir carefully to avoid breaking up the fish. Serve with rice.
Nutrition Facts : Calories 399 calories, Carbohydrate 32.6 g, Cholesterol 46.9 mg, Fat 19 g, Fiber 2.6 g, Protein 25.6 g, SaturatedFat 13.3 g, Sodium 599.8 mg, Sugar 2.6 g
COCONUT FISH CURRY
Steps:
- Combine curry powder, ground ginger, and ground turmeric in a skillet; toast the spices over medium heat until browned, about 5 minutes. Pour olive oil and garlic into the spice mixture and stir to make a paste.
- Stir onion into the spice mixture; cook and stir until the onion is tender, 5 to 7 minutes. Stir about half the coconut milk and half the water into the onion mixture; simmer together for 5 minutes. Add cod to the mixture; continue cooking until the fish is firm, about 5 minutes. Add tomato, remaining coconut milk, and remaining water to the skillet; cook until the tomato is softened, about 5 minutes.
Nutrition Facts : Calories 237.3 calories, Carbohydrate 18.7 g, Cholesterol 17.6 mg, Fat 14.2 g, Fiber 4.4 g, Protein 12.3 g, SaturatedFat 11.5 g, Sodium 50.8 mg, Sugar 7.3 g
PRAWN, PUMPKIN & COCONUT STEW
Cook an exotic, Asian-style stew of prawn and pumpkin for an easy-to-make yet impressive dinner. Serve with rice if you like
Provided by Diana Henry
Categories Dinner, Main course, Supper
Number Of Ingredients 17
Steps:
- Halve the onion, then cut each half into crescent moon-shaped wedges about 2cm thick at the thickest part. Heat the oil in a casserole dish. Cook the onion until soft and pale gold, then add the garlic, chillis and ginger, and cook for 2 mins more. Stir in the coconut cream, stock and some seasoning. Heat carefully, but don't let it boil.
- Add the pumpkin and potato, season again, then add the coriander stalks. Simmer until the pumpkin and potatoes are tender. Use a wooden spoon to squash some of the pumpkin if you want to to thicken the stew a little, but don't break it down too much (you don't want a purée).
- Add the prawns and spinach. Cook gently until the prawns are opaque, about 3 mins. Stir in the lime juice, sugar and fish sauce. Taste the stew, then adjust the flavour with more lime or fish sauce as needed. Roughly chop the coriander leaves, then stir them through. Top each portion of the stew with some sliced red chilli, and serve with lime wedges on the side.
Nutrition Facts : Calories 613 calories, Fat 42 grams fat, SaturatedFat 31 grams saturated fat, Carbohydrate 21 grams carbohydrates, Sugar 14 grams sugar, Fiber 4 grams fiber, Protein 36 grams protein, Sodium 2 milligram of sodium
COCONUT FISH STEW WITH BASIL AND LEMONGRASS
This stew is profoundly flavored and nuanced, with pungent notes of herbs, lime and saline fish sauce softened by the coconut milk, supple seafood and rice.
Provided by Melissa Clark
Categories for two, soups and stews, main course
Time 20m
Yield 2 servings
Number Of Ingredients 17
Steps:
- Heat oil in a medium pot over medium heat. Add shallots and garlic and cook, stirring, until shallots are softened, 3 to 5 minutes. Stir in stock, coconut milk, lemongrass, jalapeño, vinegar, fish sauce, sugar, salt and lime zest. Simmer for 10 minutes.
- Stir in seafood and herbs. Cook 2 to 3 minutes. Stir in lime juice and serve, with rice if desired. (Note: Without rice it's more soup than stew.)
Nutrition Facts : @context http, Calories 755, UnsaturatedFat 11 grams, Carbohydrate 43 grams, Fat 52 grams, Fiber 3 grams, Protein 35 grams, SaturatedFat 38 grams, Sodium 1891 milligrams, Sugar 15 grams, TransFat 0 grams
BRAZILIAN FISH & COCONUT MILK STEW (LOW CARB)
Make and share this Brazilian Fish & Coconut Milk Stew (Low Carb) recipe from Food.com.
Provided by SEvans
Categories Stew
Time 30m
Yield 2-4 serving(s)
Number Of Ingredients 11
Steps:
- Fish Marinade:.
- Mix juice of 2 limes and salt in a glass or plastic bowl - lay your fish in the bowl and try to cover as much as possible. Refrigerate for 30 minutes.
- While marinating - heat oil in your soup pot - saute onions and peppers until onions are opaque. Add Garlic and saute for another minute. Add tomatoes and let simmer for approximately 10 minutes or until tomatoes have reduced somewhat.
- Stirr in coconut milk and fish including the marinade, old bay seasoning and pepper. Do not add any more salt - this recipe borrows its salt from the fish and the "old bay" seasoning. Bring to a boil then reduce heat and simmer for 10 minutes or until fish is cooked and chunked apart.
- Serve.
COCONUT FISH STEW
Make and share this Coconut Fish Stew recipe from Food.com.
Provided by David04
Categories Very Low Carbs
Time 30m
Yield 6 serving(s)
Number Of Ingredients 13
Steps:
- Place fish, lime juice and salt in a bowl. Marinate while you continue.
- Heat the olive oil in a large fry pan and add the onion and garlic. Cook until the onion is softened. Add the marinated fish, tomato paste, water and simmer for about 10 minutes over medium heat, and the fish is cooked through.
- Mix in the coconut milk, pepper sauce, parsley and simmer for another 5 minutes. This is good as a soup or served over white rice. You can also add shrimp, mussels, etc.
Nutrition Facts : Calories 250.2, Fat 10.8, SaturatedFat 8.2, Cholesterol 101.6, Sodium 477.6, Carbohydrate 8.7, Fiber 1.9, Sugar 5.3, Protein 29.8
BRAZILIAN SEAFOOD STEW
Steps:
- Whisk 2 tablespoons oil and lime juice in large bowl. Add fish and sprinkle generously with salt and pepper; stir to coat. Let stand 15 minutes.
- Heat remaining 2 tablespoons oil in large pot over medium heat. Add onion, bell peppers, garlic and crushed red pepper; sauté 5 minutes. Mix in tomatoes, coconut milk, half of cilantro and half of green onions. Add shrimp and fish with marinade. Simmer until shrimp and fish are just opaque in center, about 5 minutes. Season stew with salt and pepper. Transfer to bowl. Sprinkle with remaining cilantro and green onions.
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