FISH AND VEGETABLE STEW | WEIGHT SHAPES


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FISH AND VEGETABLE STEW


FISH AND VEGETABLE STEW, TAGINE STYLE

  • 1/2 cup green salsa (organic emerald valley kitchens, found referigerated at top foods is a good choice)
  • 1/2 tsp fresh ground coriander seed
  • 2 to 3 tablespoons stir fry seasoning paste (or 1 tblespoon each ginger and garlic paste)
  • juice from 1/2 lime
  • 1 tsp olive oil (+ 1 extra tablespoon if doing stove top method), garlic olive oil if possible
  • 1/2 tsp ground paprika
  • 1 tablespoon dried parsley

Combine all ingredients and set aside

  • 1 – 2 lbs – cut into bite size pieces, 3 to 5 different fresh vegetables, like zucchini, carotts, peppers, winter squash, or potatoes, or 1 bag frozen mediterranean style veggies
  • 1/2 sweet large onion chopped large
  • 1/2 to 1 lb firm fresh or frozen fish – halibut, cod, monkfish or whatever, some or all can be fresh or frozen prawns
  • 1 14 1/2 oz can chopped tomatoes (w/onion or garlic is good, or a good tomato salsa)
  • 1/4 cup kalamata type olives

Cut fish into bite size pieces – shrimp can remain whole, but peel and devein
Marinate in Charmoula about 1/2 hour

Combine rest of ingredients except fish, bake at 400 degrees for 15 to 25 minutes until lightly cooked; add fish and Charmoula and cover.  Bake 15 minutes or less, or until fish is no longer translucent, and just begins to flake, and shrimp turns pink

Alternate stove top method

Heat good sized sauce or frying pan on stove. Put in about 1 tbsp olive oil. Garlic olive oil is really good in this. When hot, put in onions and another tablespoon stir fry seasoning paste. Saute till translucent and soft. Add vegetables and tomatoes, saute until vegetables are slightly tender. Add fish and charmoula, cover and cook for 5 to 10 minutes until fish is done.

Makes 2 – 4 servings

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