Nutrition Info.(per serve)
- 4 silver beet leaves, washed
- 165g can light coconut milk
- 1/2 cup water
- 2 red onions, sliced thickly
- 1/2 teaspoon salt
- 1 1/2 cups rice
- 2 x 400g cans whole tomatoes, drained
- 600g firm fish (see tip box)
- handful fresh parsley
- 1 lemon
Total fat 5g
Saturated fat 3g
Dietary fibre 6g
1 Trim the white stalk of each silver beet leaf back to the base. Chop each leaf into 4-5 pieces. Place in a shallow preheated frying pan. Cover with a lid and steam for 4 minutes on a low heat. Splash a little extra water over leaves if they start to dry out.
2 Pour coconut milk into pan. Add water, onions and cover and simmer for 5 minutes.
3 To prepare rice, bring 3 cups water to the boil in a saucepan. Add salt and rice. Return to the boil. Stir then cover with a lid and cook on a low heat for 12 minutes.
4 Drain tomatoes and reserve juice for another use. Cut each tomato roughly in half. Cut fish in big even-sized pieces. Add tomatoes and fish to frying pan. Cover and simmer on a low heat for 5 minutes. Stir fish to ensure it is covered in liquid once while cooking.
5 While cooked fish and rice sit for a few minutes, finely chop fresh parsley and cut lemon in 4 wedges. Divide fish, silver beet and tomato mixture evenly among 4 bowls. Ladle over some sauce. Serve with rice, a sprinkle of parsley and lemon.
- Firm fish that work well include red gurnard, lemon fish, blue moki, monkfish and porae.
- This fish stew will freeze well for up to 2-3 weeks.
Hanu de Jong
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