Prep time: 10 minutes | Cooking time: 30minutes
This simple but flavourful tomato-based stew is popular in West African cuisine where it is batch-cooked and kept in the fridge or freezer to be served with a variety of accompaniments such as rice, yam, potatoes, plain boiled beans and pasta. Providing two of your five-a-day, you can make it as spicy or as mild as you like – just adjust the amount of scotch bonnet pepper used.[sociallocker]
520g white fish fillets e.g. Tilapia, Pollock (defrost thoroughly if frozen)
1 large spring onion, finely chopped
1 medium onion
30g tomato purée
400g chopped or plum tomatoes (1 tin)
1 red or orange sweet pepper
1 tsp dried mixed herbs
1 sprig of thyme
½ scotch bonnet pepper (de-seed if preferred)
½ tsp curry powder,
1 tsp ginger paste
2 tsp garlic paste
50ml vegetable oil
1 large stock cube
- De-seed sweet pepper and cut into quarters. Roughly chop onion and blend together with the scotch bonnet, sweet pepper and tinned tomatoes.
- Add oil to a sauce pan and add garlic paste, ginger paste, tomato purée, curry powder, stock cube, mixed herbs and thyme. Gently fry for 5 minutes.
- Carefully add the blended onion, sweet pepper, scotch bonnet and tomato mix and cook for 25 minutes on high heat till stew is reduced by a quarter.
- Add the fish fillets and chopped spring onion. Turn the heat down the lowest setting and cook for a further 15 minutes or till the fish is fully cooked.
- Serve with boiled rice or any other starchy accompaniment and side salad or steamed or lightly cooked vegetables.
(Recipe and image from Sainsbury’s Waste Less, Save More, Eat Well Recipe Book authored by Angela Tella) [/sociallocker]