I enjoy experimenting in the kitchen, combining ingredients based on their nutritional benefits and hoping to God they come out edible. Needless to say I’ve had some recipes that didn’t come out quite as expected though edible and nutritious, like when I added finely chopped vegetables to my oatmeal, now that is a story for another day.
Today’s recipe thankfully tuned out well and was made on one of those days where I had no clue what I was going to have for dinner. No exciting new recipe to try out, no left over from a previous meal and quite frankly I wasn’t really in the mood for anything elaborate, just needed something light.
I had some white fish in the freezer, tossed in a bit of this and a bit of that as I went along. I was going to make a basic fish sauce when I had a ‘light bulb’ moment as I remembered I had some coconut milk in the fridge, tossed that in and cooked the fish in the milk and voila!
I wasn’t actually planning on putting this up on the blog but I posted a picture on my Facebook page and a friend said she wanted the recipe for this weekend as she was tired off eating fish the same old way. (lol) So this one is for you Oma and thanks for following. 🙂
I would say this recipe serves two but your appetite might be smaller or larger than mine. 🙂
You will need
- 300 g of white fish fillet
- 240 ml of coconut milk
- 1 teaspoon of turmeric powder (or curry powder)
- 1 table spoon of freshly grated ginger
- 1 garlic clove – crushed or finely chopped
- 1 table spoon of coconut oil or other vegetable oil
- 1/2 small onion, thinly sliced
- 1/2 teaspoon of salt or to taste
- 1/2 teaspoon of freshly ground black pepper
- 1/2 teaspoon of sage
- 1/2 teaspoon of oregano
- 1/2 chopped chilli or 1 teaspoon of chilli flakes (optional)
- Wash the fish and pat very dry with kitchen towel/paper.
Note: If using a whole fish, you will find a useful guide on how to fillet fish here .Also defrost if using frozen fish fillet
You can also use Croaker fish or any other fish with a mild/subtle flavour. A fish like Mackerel will most likely overpower the dish in my opinion.
- In a medium sized pan heat the oil and add the onion, ginger and garlic. Heat this on medium-low and sauté for a few minutes until on, stir around in the pan to keep them from burning.
- Add oregano, sage, salt and pepper. Stir to combine.
- Pour in the coconut milk, add turmeric and chilli if using. Stir to combine flavours. Add fish and cook on low heat until fish cooks through.
- Serve with some rice and/or steamed vegetables or simply have on its own. The first time I made this I just added some sweet corn, makes a light yet feeling meal.
Feel free to use alternative spices based on what works best for you. Hope you enjoy it and do let me know how you get on. 🙂
Fish is a good source of protein and essential vitamins
Coconut milk – This is high in saturated fatty acids and medium-chain triglycerides (MCT) which in the winter warming soup recipe I said was a type of fat which is converted quickly to energy rather than being stored as fat. This type of fat also puts less strain on the digestive system as they do not require bile acids for digestion, they move directly to the liver via the portal vein.
Turmeric – This is one spice that has been featuring very highly on my go-to spice list. I have been adding it to everything (well almost everything..lol), watch out for my curry cake. 🙂
The active ingredient which gives turmeric its many health benefits is known as curcumin which is known to have powerful anti-oxidant and anti-inflammatory properties. These properties have made curcumin popular for the prevention and possible treatment of many inflammatory diseases. For more on the health benefits and uses of turmeric see this article.
Curry – is a blend of spices one of which is turmeric, so in the absence of turmeric you can use curry as some of the nutritional benefits are shared. For instance they both have the active ingredient curcumin though they differ in their iron, manganese and Vitamin E content. According to Louise Tremblay on livingstrong.com 1 tablespoon of turmeric contains 5.2 milligrams of iron while curry has 1.2 milligrams. Also 1 tablespoon of turmeric is said to contain 1.9 milligrams of manganese while curry gives 0.52 milligrams. Vitamin E is one area where curry is said offer a greater advantage with each tablespoon of curry containing 1.6 milligrams of vitamin E, while turmeric contains just 0.4 milligram.
Ginger – Ginger is known for its ability to help with digestive issues such as gas and flatulence. It also helps in the absorption and assimilation of essential nutrients while its anti-inflammatory properties have been known to help with aching muscles and joints (perfect for winter months!)
Onions and garlic – These are an excellent source of sulphur-containing amino acids. The sulphur helps the liver to detox through a process known as sulphation. The amino acids also provide the body with the raw material needed to produce glutiathone, which is a crucial element needed by the liver to carry out it detoxifying function.