Curried Fish Stew
A spicy combination of curried fish .This goes well with brown rice and light coconut milk .
Benefits ingredients ...
Fish
Fish is high in many important nutrients , including high quality protein , iodine and various vitamins and minerals .Fatty types of fish are also high in omega 3 fatty acids and vitamin D.
Eating at least one serving of fish per week has been linked to reduced risk of heart attacks and strokes , two of the world's biggest killers .
Brown rice
Rich in Selenium : Brown rice is better than white - most of us know that ! Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer , heart disease and arthritis .
High in Manganese : One cup of brown rice provides 80% of our daily manganese helps the body synthesize fats .Manganese also benefits our nervous and reproductive systems .
Promotes weigh loss : The fiber content of brown rice keeps bowel function at it's peak since it makes digestion that much easier .Brown rice is the perfect addition to the daily diet for those seeking bowel regularly .In addition , brown rice also makes the tummy feel full which translates to smaller meal portions .
Rich in antioxidant : This is one of the best kept .We usually associate antioxidant rich foods with blueberries , strawberries and other fruits and vegetables .The antioxidant capacity of brown rice is right up there with these super stars .
High in fiber : Brown rice is high in fiber and on top of the list for foods that can help prevent colon cancer .This can be attributed to the high levels of fiber naturally contained in brown rice .These fibers attach to substance that cause cancer as well as to toxins in the body , thus eliminating them and keeping them from attaching to the colon wall .
Cherry Tomatoes
Cherry tomatoes are one of the richest sources of vitamin C .You need vitamin C to keep your immune system in tip top shape , but it also works as an antioxidant .Vitamin C , along with other antioxidants , neutralizes damaging free radicals that destroy healthy cells .
Ingredients
Serves 5
6 spring onions
1 fresh red chilli
5 cm piece of ginger
olive oil
1 handful of curry leaves
1 teaspoon black mustard seeds
1 level teaspoon ground turmeric
1/2 teaspoon chilli powder
1/2 teaspoon cumin seeds
1/2 teaspoon fennel seeds
12 large raw shell on king prawns
300 g brown rice
250 g ripe mixed -color cherry tomatoes
400 g tin of light coconut milk
600 g white fish fillets
1 lemon
12 uncooked poppadoms
Method
Trim the spring onions and finely slice with the chilli , then peel and matchstick the ginger .Put a 25 cm shallow casserole pan on a medium heat with 1 tablespoon of oil , the spring onions , chilli , ginger , curry leaves and all the spices .Stir and fry for 5 minutes ,or until lightly golden .
Meanwhile , remove the prawn heads and stir them into the pan as you go for serious added flavor , then add the rice and 1.2 litres of boiling water .Simmer for 10 minutes while you peel the rest of the prawns , then use a small sharp knife to lightly score down the backs and devein them , which will mean they butterfly as they cook . Keep in the fridge until needed .
Halve and add the tomatoes to the pan, then cover with the coconut milk .Simmer for 20 minutes , then cut the fish in half across the middle and place in the pan for a further 10 minutes , or until the fish and rice are cooked through , adding the prawns for the last 5 minutes .
Pick out the prawn heads , squeeze out all the lovely juicces , then discard and loosen the stew with a little boiling water , if needed .Have a taste , and season to perfection with sea salt , black pepper and lemon juice .One by one , puff up your dry poppadoms in the microwave for around 30 seconds each and serve with the stew .
