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November – Coconut and butternut squash fish stew

November – Coconut and butternut squash fish stew

Ingredients

  • 1/2 tbsp. olive oil
  • 1 onion approx. 100g, sliced
  • 1 tsp. ground ginger, turmeric
  • 1 tsp. mild curry powder
  • 1 x 400g tin chopped tomatoes
  • 1 x 400ml tin coconut milk light
  • 140g butternut squash cut into 1cm cubes
  • 80g spinach
  • 1 stock cube dissolved in 100mls water
  • 200g white fish fillets, cut into bite sized pieces
  • 100g frozen prawns
  • Juice of lime to taste
  • Bunch coriander
  • 1 x 250g bag wholegrain microwave rice

Preparation time:

Cooking time:

Skill level:

Easy

Serves:

Two

Method

  1. Add the onion, spices and olive oil to a casserole dish with 6 tbsp. water. Cook the onion gently on a low heat for 4-5 minutes until a spicy paste forms and coats the onions.

  2. Add the tinned tomatoes, coconut milk, butternut squash and stock. Bring to the boil and then reduce to a simmer. Cook for about 20 minutes until the squash is soft and the sauce reduced.

  3. Now add the spinach, frozen prawns and fish. Pop the lid on the pan and simmer gently for 5-10 minutes stirring occasionally until the fish is cooked through. 

  4. Put the rice in the microwave and cook according to the packet.

  5. Squeeze in the lime juice and sprinkle coriander on the stew and serve with the rice.

Nutritional information per serving:

kcalories

593

protein

36g

carbs

59g

fat

21g

Print recipe

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‡Clinical Study References: Glucomannan : double blind placebo controlled clinical study on 20 obese subjects (IMC>30) during 8 weeks, Walsh DE et al. Int. Journal of obesity, 1984; 8(4): 289-93; Chitosan: single blind placebo controlled clinical study on 92 overweight and obese subjects (25<IMC<35) during 12 weeks, Trivedi VR et al. Nutrition Journal, 2016;15(3):1-12

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