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)
¼ Spanish onion, diced
1 small carrot, diced
1 stalk celery, sliced
1 garlic clove, crushed
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
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.