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Fish and Pumpkin Stew

Main Course / Gluten Free / Nut Free / Shellfish Free / Low in Saturated Fats / Caribbean / Suitable for Diabetics / Plain Soft Food / Healthy heart recipe

Fish and Pumpkin Stew

Serves: 5

Preparation time:

Cooking time: 40minutes


Submitted by: Lead Cook - Vicki Morley

Ingredients

50 gms Fresh white fish fillets, skinned and cut into large chunks
4 Cloves garlic, peeled and crushed
Juice of 1 Lemon
7 tsps Plain flour for dusting (check if for gluten users)
35 mls Vegetable oil
2 Medium onions, peeled and chopped
1 and a half Tins chopped tomatoes (400 gms approx)
250 gms Pumpkin or squash, peeled and chopped
Half a bunch of Parsley, finely chopped
Salt and pepper. A light dusting
75 mls Milk
750 mls Fish or vegetable stock
Qtr tsp Nutmeg ground or freshly grated
400 gms Broccoli, trimmed and cut into florets
400 gms Other seasonal vegetables
300 gms Basmati or long grain rice

Method

1. Wash the fish and rub with salt and pepper, garlic and lemon juice. Leave to marinate for between 60 minutes and 24 hours

2. Pat the fish dry, dust with flour, fry lightly on both sides until cooked through and dry on kitchen paper

3. Fry the onions in little oil. Add the tomatoes, pumpkin, parsley, salt, milk and stock. Stir and simmer until the pumpkin is cooked (around 20 minutes) and grate a little nutmeg over

4. Add the fish to the pumpkin stew. Simmer gently for a few minutes to heat through

Broccoli, Rice and other vegetables

1 Bring a pan of water to the boil on a high heat. Then, add the broccoli and cook for 5 minutes or until cooked through

2. using other seasonal vegetables, wash, prepare and cook until tender

3. Cook the rice following the instructions on the packet

Serving suggestions

Cooking time is a approximately 40 minutes (plus 60 or 24 hrs to marinade)

If allergic/intolerant to lactose, omit the milk

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