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Recipe: Vegetable stew with spiced seafood and yoghurt sauce

Posted Apr 30 2012 9:01pm

This recipe may look complex, but this is actually a simple fast meal to produce. It includes two of my favourite ingredients for good health: seafood and legumes. Present this dish well, and you could impress the socks off your dinner companion.

Ingredients (for one - modify quantities for more people)

Olive oil

¼ Spanish onion, diced

1 small carrot, diced

1 stalk celery, sliced

1 garlic clove, crushed

Pinch turmeric

½ teaspoon ground coriander seed

½ teaspoon ground cumin

1 medium tomato, diced

1 cup salt reduced chicken stock

50g cooked chickpeas

¼ cup fresh parsley, chopped

One fillet of white fleshed fish, like snapper.

1 tablespoon plain unsweetened yoghurt

1 teaspoon finely chopped mint

½ garlic clove, well crushed

Squeeze lemon juice

Method

In a pan, sauté onion, carrot, celery and garlic for five minutes, until softened.

Add the turmeric, ¼ teaspoon of the cumin and ¼ teaspoon of the coriander and sauté for one minute.

Then, add the tomato and the stock, simmering gently for 5 minutes.  (Note: At this point, I cheated. To save using another pot, since it was a weeknight, I threw in my greens as well: some green beans and zucchini).

Add chickpeas, simmer gently 3 minutes and set aside, keeping warm. (If you cheated, like I did, you may want to simmer longer so that the greens cook.)

Coat the fish with the remaining coriander and cumin, and fry in a little oil until cooked.

While the fish is cooking, stir the mint, garlic and a squeeze of lemon juice into the yoghurt.

Just before serving, stir the parsley into the vegetable stew.

Serve the vegetable stew in a deep plate, topped with the fish and then the yoghurt sauce. 

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