Spiced vegetable stew with steamed fish
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
Method
- 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.