a very easy baked fish stew to prepare whenever you are in a hurry and don't have an idea what to cook for your family!
Servings 4servings
Ingredients
750gwhite fish filletcut into medium size pieces
1 tspsea salt
1tbsp paprika
2tspseven spices
1/2tspchili flakes
1tspturmeric
1/2tspwhite pepper
1Tbspolive oil
2 clovesgarlicminced
1small batchfresh corianderroughly chopped
230ml tomato sauce
1tbsp tomato paste
3/4cup coconut milk (see notes)
1whole yellow bell peppercut into rings
1whole green bell pepper cut into rings
1 whole red bell peppercut into rings
6-7smallonion peeled and washed
1head garlic peeled and washed
2medium carrots cut into medium peices
3-4smalltomatowash and quartered
1tbsp lemon juice
1tbsp pomegranate molasses
Instructions
start with cutting and preparing the fish fillet. in a deep glass bowl mix the fish with salt, paprika, seven spices, chili flakes, turmeric, white pepper , mix it all together close and keep in the fridge while preparing the other ingredients
on medium high heat , add the olive oil and a deep pan , and add the garlic and cook through until you start smelling the aroma, than add the coriander and cook through for an extra 1 minute.
add the tomato sauce and tomato paste, and cook though until it start boiling.lower the heat and add the coconut milk .and let it all simmer together for 5 minutes
preheat oven on 190 C °.
Meanwhile chop all your veggies (green pepper, onion, carrots, garlic , tomato...)arrange the fish pieces and all the veggies in a baking deep tray .
turn of the heat on the sauce and pour it over the baking tray . cover it with some aluminium foil and bake it for 20 minutes covered.
than remove the foil , drizzle the lemon juice and the pomegranate molasses and bake for an extra 10 minutes until the carrots are soft but not to soft that fall apart.
remove from oven and serve with some steamed rice aside .
enjoy!
Notes
I used coconut milk to make this recipe lent friendly ( dairy free) but you can easily replace it with any kind of milk of your liking but i highly recommend to try it first with coconut milk because it goes so well with this recipe!
You can mix and match with the veggies, whatever you have in hand.
this recipe is perfect for meal prep it can be stored for up to 4 days in the fridge.