EURASIAN FISH STEW - FISH MOLEE
Make and share this Eurasian Fish Stew - Fish Molee recipe from Food.com.
Provided by rainna
Categories Lunch/Snacks
Time 35m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Ensure the fish is dry. Wipe with kitchen napkins. Salt and pepper each side of the fish with a sprinkle of each.
- Heat the oil in the pan on high heat until smoking.
- Put the fish in the pan and sizzle until it browns a little on each side. Chuck in the curry leaves as well. Make sure you don't cook the fish through. 30 secs should be enough. Plate.
- Turn the fire down and saute the garlic, ginger, onions, turmeric, pandan leaf, chilli until fragrant. Put in the coconut milk or the milk/healthier option and throw in the capsicum and if using, the egg plant, and french beans.
- Cover and stew until the milk reduces a bit and egg plant and french beans are cooked.
- Put in the fish and curry leaves and baste then warm through.
- Squeeze in the lime juice. The sour shouldn't dominate but should calm the sweetness of the coconut milk and pandan leaf.
- Serve with HOT rice.
Nutrition Facts : Calories 291.2, Fat 21.3, SaturatedFat 17.7, Cholesterol 22.1, Sodium 132.7, Carbohydrate 16.5, Fiber 3.8, Sugar 9.2, Protein 12.3
SIMPLE FISH STEW
This quick and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg for 3 of your 5 a day
Provided by Sara Buenfeld
Categories Dinner, Fish Course, Lunch, Main course, Supper
Time 35m
Number Of Ingredients 10
Steps:
- Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften. Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly.
- Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.
Nutrition Facts : Calories 346 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 20 grams carbohydrates, Sugar 17 grams sugar, Fiber 11 grams fiber, Protein 42 grams protein, Sodium 1.7 milligram of sodium
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