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Fish and rice stew

Make this delicious, comforting and healthy fish dish for your next lunch. Fish should be an important staple in your diet and eaten as often as two times a week as part of a healthy diet. It is rich in omega-3 fatty acids and vitamins D and B2. It is also a great source of minerals that your body and brain needs to stay healthy.

a hearty bowl of shrimp and fish stew with a white Japanese soup spoon inside and chopsticks on the side

You will need:

  • Cod or Shrimp

  • Rice

  • Olive oil

  • Onions

  • Garlic

  • Diced tomatoes

  • Coconut milk

  • Greek yoghurt (optional)

  • Tomato paste

  • Bell peppers

  • Salt

  • Pepper

  • Cilantro

  • Chilli peppers


  1. In a saucepan over medium heat bring water to a boil. Add rice and cook covered for as long as instructed on the rice packaging until rice is tender.

  2. In a skillet or a cast iron heat olive oil (or any other vegetable oil that's meant for cooking).

  3. Add onion and garlic and cook until fragrant (for about 3 minutes).

  4. Add diced tomatoes and stir. Then proceed to add in coconut milk, greek yogurt (optional) and tomato paste. Give sauce a stir and allow it to cook for about 3 minutes.

  5. Add sliced pepper and shrimp or cod (or any other white fish) chunks.

  6. Season with small pinch of salt, pepper and chilli pepper. Cover and allow fish to simmer for 10 - 12 minutes. About ¾ of the way carefully turn the cod, if the fish hasn't been fully immerse in the broth.

  7. When done, add the cooked rice, garnish with fresh cilantro and serve.

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