Friday, September 17, 2010

Stewed White Fish

The inspiration for this dish came while reading the Whole9 website a few weeks ago (see "linkage" at left). They had posted a recipe for fish cooked this way, which sounded pretty awesome. Not having all the ingredients that they did, I decided to make up my own version while using up some things I had in the fridge. Win-Win!

1.5 lbs white fish fillets (use a firm fish-I used Cod)
**1 can smoked sardines (optional...see note at end of recipe)

1 tablespoon coconut oil
2 carrots, sliced in 1/4 inch thick rounds
1 large tomato, cut into 1 inch cubes
1/4 onion, chopped small
2 cloves garlic, minced
1 tablespoon capers
6-10 olives, cut into 2-3 pieces (I used green and kalamata)
1 can coconut milk, regular or lite

2 teaspoons Old Bay seasoning
Fresh cracked pepper

3-4 cups fresh, baby spinach leaves

In a large wok or soup pan heat the coconut oil over medium heat. Add in the carrots, tomato, onion and garlic (and sardines if using). Cook until onion and carrots begin to soften, about 4-5 minutes. While that's cooking, cut the fish into 1-inch cubes and set aside. Add in the capers, olives, fish, old bay and pepper to taste. Continue cooking, stirring often, until fish is just cooked through, about 3-4 minutes. Then pour in the can of coconut milk and continue cooking just until the coconut milk is hot. Take mixture off the heat and stir in the spinach leaves.

**A good way to increase the Omega 6 fats in this dish is to add in a can of sardines. I added a can in my dish and was unable to taste them (flavor-wise). During the cooking process they break down pretty quickly and become a part of the liquid, almost. That being said, I could definately taste little particles of the skin and as far as that texture goes, I am not a fan. So if you like sardines then by all means add them, if you are not so dedicated to them (like me) this dish will be excellent without them. Either way, you're good.

Serve in large bowls as is, or you could also serve this over a spoonful of cooked, "riced" cauliflower.


  1. That bottom picture is upside-down and I lack the computer skills to figure out why....sorry!