(at time of publication)
- 4 silver beet leaves, washed
- 165g can light coconut milk
- ½ cup water
- 2 red onions, sliced thickly
- ½ teaspoon salt
- 1 ½ cups rice
- 2 x 400g cans whole tomatoes, drained
- 600g firm fish (see tip box)
- handful fresh parsley
- 1 lemon
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.
Nutrition Info (per serve)
Total fat 5g
–Saturated fat 3g
Dietary fibre 6g
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
Get the latest recipes, health news, expert nutrition tips & more…
Your privacy is important to us