Name: Spiced vegetable stew with steamed fish
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Ingredients: 1 onion; 1 clove of garlic; 2 cup mixed chopped vegetables (frozen or fresh); 1 tsp ground cumin; 1 tsp ground coriander; ½ tsp paprika (or chilli powder); ½ tsp turmeric; 1 small piece of cinnamon bark ( optional); 1 handful of cherry tomatoes or 2 medium tomatoes; 1 cup of frozen green peas; 100g spinach (fresh or frozen); 2 fish fillets (such as haddock, cod or salmon); Juice of ½ lemon; 1 tsp chopped mint, to garnish; Salt and pepper

Spiced vegetable stew with steamed fish

31 Aug 2017

by Dinna

Prep Time

5 minutes

Cook Time

30 minutes

Total Time

35 minutes

Background

On days when I have nothing in the fridge but need to cook something quickly, I use my frozen supply of veggies & seafood to create easy meals. This spiced vegetable stew with steamed fish can be cooked with fresh or frozen ingredients (straight from the freezer). I used a mixture of broccoli, carrots and green beans - but most other veggies would work too, such as cauliflower, broad beans, edamame beans and so on. As to the spices, I made it with slightly hot paprika - if you want it to have a real kick, use chilli powder and you can add some ginger to it too. If you don't have any fresh tomatoes, use half a tin of chipped tomatoes - or one Tbsp of tomato purée mixed with a glass of water. This is protein-rich meal, ideal for those on a low-carb diet! Also it's dairy-free and gluten-free. If allergies or carbs are not important to you, serve it with brown rice or flat bread.

Ingredients

1 onion
1 clove of garlic
2 cup mixed chopped vegetables (frozen or fresh)
1 tsp ground cumin
1 tsp ground coriander
½ tsp paprika (or chilli powder)
½ tsp turmeric
1 small piece of cinnamon bark ( optional)
1 handful of cherry tomatoes or 2 medium tomatoes
1 cup of frozen green peas
100g spinach (fresh or frozen)
2 fish fillets (such as haddock, cod or salmon)
Juice of ½ lemon
1 tsp chopped mint, to garnish
Salt and pepper

Instructions

Finely chop the onion and slice the garlic.
Heat a spoonful of oil in a large, shallow pan and gently sauté the onion garlic. When they are soft, add the chopped (fresh or frozen) vegetables and half a glass of water. Put the lid on and gently cook 5 minutes.
Add the spices, stir for a minute, then add the tomatoes. Put a lid back on and cook for about 10 minutes, until the tomatoes have softened and released their juices.
Now add the peas. Cook for another five minutes (still covered).
Add the spinach, put the lid on and cook for a minute until the spinach has just wilted. Season to taste and stri through.
Lay the fish on top. Squeeze over the lemon juice then season with salt and pepper. Put the lid back on and gently steam for about 5-8 minutes, depending on the thickness of the fish. Be careful not to overcook the fish!
Place the fish on two plates with the stew on the side.