west-african

Coconut Fish Stew with Rice

Name: Coconut Fish Stew with Rice
Yield: 1 serving
Cuisine: west-african
Ingredients: 140 g white fish fillet (cod or tilapia), cut into chunks; 140 g coconut milk, canned; 14 g tomato paste; 49 g onion, chopped; 4 g garlic, minced; 7 g lime juice; 4 g hot chili, sliced; 4 g vegetable oil; 42 g long grain rice, dry; 1 g salt; 0.7 g black pepper

This simmered dish pairs white fish fillet, cut into chunks with coconut milk, canned, long grain rice, dry and tomato paste. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced Pescatarian Gluten free Heart friendly

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

35 g Protein

48 g Carbohydrates

37 g Fat

2 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

140g white fish fillet (cod or tilapia), cut into chunks 140 kcal
140g coconut milk, canned 276 kcal
14g tomato paste 11 kcal
49g onion, chopped 20 kcal
4g garlic, minced 6 kcal
7g lime juice 2 kcal
4g hot chili, sliced 2 kcal
4g vegetable oil 35 kcal
42g long grain rice, dry 153 kcal
1g salt 0 kcal
1g black pepper 2 kcal

Cooking instructions

white fish fillet (cod or tilapia)saltblack pepper
Season fish with salt and black pepper. Set aside.
oniongarlicvegetable oil
Preheat an air fryer to 400 F/200 C and brush or spray the food with the listed oil. Add onion and garlic; cook 2 minutes.
coconut milktomato paste
Stir in tomato paste and cook 1 minute. Add coconut milk and 120 ml water; simmer 6 minutes.
white fish fillet (cod or tilapia)lime juicehot chili
Add fish pieces and chili; simmer gently 6-8 minutes until fish flakes and sauce thickens. Stir in lime juice.
long grain rice
Cook rice separately in salted water until tender; drain.
white fish fillet (cod or tilapia)coconut milklong grain rice
Serve coconut fish stew over the rice.