Recipes

non-veg

Fish stew

⏳ Prep Time: 20 minute

Fish stew

Nutritional Overview

Calories


218 kcal

Protein


30 gm

Carbs


2 gm

Fats


10 gm

Ingredients

1. Tilapia fillet 150 gm

2. Tomato, onion one each

3. Garlic and green chilli chopped

4. Lemon slice

5. Olive oil 10 gm

6. Rosemary and coriander leaves as herbs

7. Carrot, mushroom not measured

Method

Step 1

Portuguese style fish stew Tilapia Loins -- Tilapia filet, each about oz, from Costco. Cut each into pieces. Pat dry and then dust with salt-pepper. You can also use fish like Cod or Bassa Onion -- medium or half of a large one. Chopped Garlic -- fat cloves minced Tomato -- large tomatoes chopped OR / Cup of canned organic no-salt added crushed tomato Green Chili -- slit and chopped Cumin powder (I used Bhaja Moshla) -- / tsp Thyme -- a pinch of dried Thyme Rosemary -- a pinch of dried rosemary Red Chili Powder -- / tsp Salt -- to taste OPTIONAL (You can add some vegetables to this dish like I added diced carrots Andouille sausage -- cooked sausages chopped White Wine -- a splash) Start Cooking Preheat Oven to F. Heat - Tbsp Olive Oil a cast iron skillet. Add the garlic and green chilies. Once the garlic starts sizzling add the onion. Saute until onion is soft. - minutes. Next goes in the tomatoes and carrots. Saute and then cover and cook for minutes at medium heat. Tomatoes should not have any more raw smell. Next add all the dry spices Bhaja Moshla Thyme Rosemary Red Chili Powder Salt to taste Add the fish pieces, moving them around gently so that both sides are coated with the sauce and they are touching the bottom of the pan Add round sliced lime, some more green chilies if you like it hot. Now put the skillet in the pre-heated oven. Cook for minutes. At the end of this, fish should be flaky and cooked. Garnish with fresh coriander leaves and serve with salad and brown rice.

Download your free diet plan

Empower yourself with our expertly crafted diet plan.

Join FITTR

Absolutely free!

Categories

What's the FITTR community asking? Join the discussion!

The FITTR community has over 3 million members—and they're asking some interesting questions on nutrition, exercise, and healthy living! Want to know more? Download the FITTR app now!

Download the FITTR app now & get talking!