This is one of my favourite recipes. I like it because (a) it's delicious (b) I always feel full after eating it, and (c) my blood sugars are always good the following day (I'm diabetic).
I'm not overly fond of sweet potato but it really works here and it's also good for you. Far less sweet than ordinary potato, with a surprisingly low Glycemic index.
Note: don't over coconut this if your looking for something healthy.
Cod, Sweet Potato and Coconut Stew from the hefty, cookery bilble, Darina Allen's Ballymaloe cookery course.
450g Cod [or any other white fish] chopped up into biggish chunks
450g Sweet Potatoes, peeled and cubed in 1 inch chunks.
2 tablespoons of extra virgin olive oil. [Or any oil really]
1 Medium onion, peeled and chopped.
3 garlic cloves, peeled and finely chopped [optional]
1 inch cubed ginger, peeled then finely chopped [though, don't bother peeling it if you can't be bothered]
600ml of fresh fish stock [We always have a good big pot of fresh fish stock sitting on the Aga ... I'm kidding, I always use a good quality chicken or vegetable stock cube]
150g of creamed coconut [I use about half this]
400g tin of good quality tomatoes, chopped
35g [a handful] of Brazil nuts, chopped
15g [a handful] fresh coriander, which is also known as cilantro, chopped up roughly
salt and pepper, to taste.
Heat the oil, brwon the onion for 3 minutes, add the garlic and ginger and cook gently for 4 or 5 more minutes. Add the sweet potato, stir, then cover with the stock and creamed coconut. Cook over a low heat until the coconut has melted, stir every so often, then add tomatoes and simmer, uncovered for another 5-10 minutes, until the sweet potato is just cooked. Add the fish and cook for 5 more minutes, until the fish is done.
Taste and season.
Serve the stew in big bowls, covered with the roughly chopped brazil nuts and corriander.
You can serve this with fresh warm bread ... or rice ... or a few quickly stir-fried veges. Please yourself.
Don't be shy adding a chopped chillie, if that's your style. It doesn't need it.
