Fish Stew with Curried Coconut Broth

I’ve been meaning to post this recipe for the past month.  Lately I’m loving the following things: (1) one-pot meals with tons of veggies; (2) frozen fish fillets from Costco; (3) dinners that come together quickly.  This dinner fills all three categories.  It pulls together without a lot of work (just a little chopping, but I like a little chopping at the end of the day – it helps me wind down from work and get into the evening frame of mind), and it’s a great way to use a few fish fillets without roasting or sauteeing them – my go-tos, but it’s good to mix things up.  We’ve been eating a lot of stew lately – lentil-vegetable; chicken and herb; or fish.  It’s nice healthy comfort food that I can whip up quickly so that the adults in the house can all eat a home-cooked meal before we begin the bedtime dance with Peanut.

Ingredients

1 tbsp cocnut oil
1 onion, large dice
1 sweet potato, large dice
kosher salt
1 bunch broccoli, large dice
1 can coconut milk
1 can diced tomatoes in juice
1 tsp curry powder
1/2 tsp ground cumin
1/2 tsp ground coriander
dash crushed red pepper flakes
1 cup corn kernels (fresh or frozen)
2 tilapia filets, large dice

Method

  • In a Dutch oven or heavy saucepan, heat coconut oil over medium-high burner until oil has liquified.
  • Add diced onion and sweet potato to oil, season generously with kosher salt and saute until vegetables are beginning to brown, then add coconut milk and diced tomatoes.
  • Add spices and season again with another pinch of kosher salt.  Stir to combine well.  Replace lid and turn heat down to medium.  Allow to simmer for approximately 10 minutes, until sweet potatoes are half cooked.
  • Add corn, broccoli and tilapia, replace lid and simmer for another 10 minutes until fish is cooked through and all vegetables are done.  Serve immediately or turn heat to low and simmer for another 10 minutes (not necessary, but will help the flavors to marry).

Yield: Serves 4.

Source: Covered In Flour

(Nota Baker: You don’t have to precisely follow this recipe.  Use the veggies and the protein you happen to have lying around.  If you have chicken instead of tilapia, or zucchini instead of broccoli, that’s totally cool.  This is more of a formula than a recipe that you must follow to the letter.  And if you’re not interested in the coconut-curry flavor, use olive oil and broth, and herbs instead of the curry and spices.  It’s all about what sounds good to you in the moment.  Low-maintenance cooking win!)

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