Spicy Cape Whiting stew

Recipe from: 28 January 2013
cape whiting stew

Ingredients 14
Servings 6
Time 00:15

Ingredients

  • 500
    g
    Sea Harvest Cape Whiting Steaks, cubed
  • 20
    ml
    turmeric
  • seasoned ?our
  • 30
    ml
    sunflower oil
  • 1
    onion - chopped
  • 300
    g
    sweet potato - cooked and cubed
  • 3
    ml
    chilli powder
  • 5
    ml
    ground coriander
  • 10
    ml
    garam masala
  • 150
    ml
    seedless sultanas, soaked in 125 ml boiling water
  • 410
    can
    chopped tomatoes
  • 60
    ml
    tomato paste
  • 125
    ml
    natural fat-free yoghurt
  • 80
    ml
    fresh coriander leaves - coarsely chopped
 

Method

00:45
 
Sprinkle the Sea Harvest Cape Whiting Steak cubes with the turmeric and toss in the ?our, shaking off any excess and set aside.

Heat the oil and lightly brown the fish. Remove from pan and set aside. Add the onion to the pan and sauté briefly, just until translucent.

Add the sweet potato, chilli powder, ground coriander, and masala and stir-fry until aromatic, about a minute. Add the sultanas with their liquid, tomatoes and tomato paste and simmer for 8 minutes or until slightly thickened.

Return the fish to the saucepan and cook for 5 minutes. Remove from the heat, carefully stir in the yoghurt and fresh coriander, and serve with brown rice and oil-free sambals. 

Note: you be your own judge as to the heat and add as much or as little chilli powder as you wish. You can also add fresh green chillies. 
 

Reprinted with permission of I Love Cooking. To see more recipes, click here.


 

Read more on: sea harvest  |  boil  |  recipe  |  stew  |  healthy  |  seafood
 

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