Tuesday, October 23, 2007

Dinner Tuesday 23 October 2007

Brazilian Fish Stew
1 large onion chopped
3 clove garlic
2 tbsp extra virgin olive oil
1 tsp dried chilli flakes
1 yellow pepper, chopped
1 green pepper, chopped
3 fat vine tomatoes peeled and chopped (about 580g)
1 plantain, cut into chunks (about 150g)
1 tsp salt

100g swordfish steak, cut in 1" cubes
180g raw king prawns
juice of 1 lime
big handful fresh coriander
big handful parsley

Saute the onion & garlic in the oil until beginning to soften. Add the pepper and chilli flakes at cook for a few minute more, until the peppers are softening. Add the chopped tomatoes, plantain & salt, then add enough water to just cover the vegetables Cover the pot and simmer for about 20 minutes.

Add the swordfish & prawns and simmer, covered, for another 5 minutes until the fish is cooked.

Stir in the lemon juice and herbs, correct the seasoning and serve.

Makes 2 servings
Nutrition Data per serving
Calories (kcal) 433.3
Carbohydrate (g) 37.4
Protein (g) 30.3
Fat (g) 19.0
Fibre (g) 8.5

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