By Crystal Kiseka
Fish is a low-fat high-quality protein filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). It is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium and potassium. The American Heart Association recommends eating fish at least two times a week as part of a healthy diet. It is packed with proteins, vitamins and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.
For centuries, the consumption of fish has been praised for making the brain sharper. Besides its nutritive value, the heavenly taste and aroma of this Indian style Fish Curry with Coconut Milk is another reason to add fish to your diet. This hearty recipe can be served with white rice, chapati or garlic naan
Marinade
500grams any Fish of choice
• ½ tbsp ginger garlic paste
• ⅛ tsp turmeric
• ¼ to ½ tsp red chilli powder
Add the sliced carrots and cubed potatoes to the pot and stir to combine. Cover and cook for another 30-45 minutes, or until the vegetables are tender. Remove the bay leaves and discard. Taste and adjust seasoning as needed.
This beef stew is a hearty and delicious meal on its own but it can also be served with chapati, posho, crusty bread, mashed potatoes or rice to soak up the delicious sauce.
TIPS:
– For a richer, more flavourful stew, you can use bone-in- beef instead of stew meat. Simply remove the bones before serving.
– You can add other vegetables to the stew, such as mushrooms, celery or sukuma wiki.
– To thicken the stew, you can add a slurry of cornstarch and water during the last 10 minutes of cooking.
– If you don’t have any beef broth, you can make a substitute by dissolving bouillon cubes in water. Use about 1 bouillon cube per cup of water.