POINTS AND NUTRITIONAL INFORMATION

Serves 4 – per serving = 13 points or 509 cals, 9.4g fat, 72.7g carbs, 36.7g protein

Ingredients

600g white fish, diced into nice big chunks

2 limes

1 large onion (white or red), peeled and finely sliced

2 peppers, deseeded and sliced

3 garlic cloves, peeled and finely chopped

30g fresh coriander (stalks and leaves separated and both roughly chopped)

1 tbsp each ground cumin and paprika

½ tsp each Cajun seasoning, cayenne pepper, chilli flakes, salt and sugar

400g tin of chopped tomatoes

400ml light coconut milk

1 fish stock cube made up with 400ml boiling water

280g basmati rice (dry weight)

Low calorie cooking spray

Salt and black pepper

Method

1. Pop the fish into a large bowl, squeeze over the juice of 1 lime, season with salt and pepper and then pop in the fridge to marinate while you make the sauce for the stew.
2. Take a large saucepan, spray with low-calorie cooking spray, and then fry the onion and peppers on a medium heat for 5–6 minutes until the onion starts to soften.
3. Add the garlic and the chopped coriander stalks and fry for another minute (add a little water to the pan if it gets too dry).
4. Add the cumin, paprika, Cajun, cayenne, chilli, salt and sugar, stir, and fry for another minute. Then add the tomatoes, coconut milk and fish stock. Stir and then simmer for 15 minutes.
5. Pop the rice on to cook while the stew is bubbling away.
6. After 15 minutes, add the fish to the pan and simmer for another 12–15 minutes (or until the fish is cooked through). Remove from the heat and finally add the juice of another lime and the chopped coriander leaves. Serve the stew with the fluffy white rice.

The post Brazilian Fish Stew first appeared on Slimming Kitchen Secrets.