you are what you eat

Spicy Red Fish on Mixed Grains

The meal of the week for me was this delicious Spicy Red Fish on Mixed Grains. It was so easy, flavourful and quick to make, not forgetting nutritious too!


In this recipe, I used chopped Italian tomatoes, and the reason I love tinned Italian tomatoes is that they are briIMG_4172lliantly red, and if you read the label, you will see it literally is only tomatoes, there is no sodium, MSG or other ingredients added to it! Italian tomatoes also have a delightfully sweet taste when  cooked.For this recipe, I used a pan that I can transfer to the oven once I have added the fish. The type of pot that I used we call a ‘India Pot’ and it has no plastic pieces, and is typically used for biryani. You can alternatively use a cast iron pot that is safe for use on the stove top and oven.

To make this recipe you will need:

– 800g Kingklip skin removed(or any firm fish), sliced into 5 cm wide chunks

For the sauce:

– 1/2 a brown onion, chopped

– 1/2 cup red and green peppers, chopped

– 2 Tablespoons canola oil

– 1 teaspoon cumin seeds

– 1 teaspoon ginger- garlic and chilli paste

– 1 teaspoon of crushed garlic

– a handful of curry leaves

– a 2cm lemon grass stalk, sliced lengthways

– juice of half a lemon

– 1 tin chopped Italian tomatoes

– 1/2 a block of vegetable stock, dissolved in half a tin of water

The method to make the sauce:

– In a pan heat the oil and add the onion, peppers and cumin seeds. Once fragrant, add all the spices, including the curry leaves, stir and add the tomatoes.

– Stir well to dissolve the spices in the tomatoes, add the stock, stir once again, lower the heat and cook for 10 minutes until done. To check that the sauce is done taste for sweetness, don’t overcook the sauce until there is no liquid left. It will be runny and look like this.


Before you begin with the grains, heat your oven on 180 degrees celsius, fan forced, so that its ready for the fish. For the mixed grains you will need:

– 1 cup wholewheat couscous, cooked

– 1/2 cup quinoa, cooked

– 1/2 a cup of uncooked roughly chopped cauliflower

– 2 baby marrows, chopped into pieces

– 5 white mushrooms, chopped

– 1/2 cup peppers, chopped

– spring onion and coriander

– 2 tablespoons sliced almonds (with the skin if you can)

– 1 t olive oil

The method:

– In a non stick pan, heat the olive oil slightly. Once warm  remove the pan from the heat, slowly add each vegetable to the oil, stirring as you go.

– Let the pan heat up slightly between adding vegetables so that the oil stays warm, it can slightly sizzle to allow the vegtables to cook without allowing a lot of heat so that the oil smokes. The vegetables will slowly cook in the oil and you add and remove the pan from the heat.

– I did not use any salt as I used stock in the sauce, but taste first before salting, and if you must, use half the salt you would usually utilise.

– In a large bowl mix the couscous, quinoa and vegetables, stir well so that the vegetables and grains are well combined. Grind some pepper over for flavour, and stir in chopped spring onion and coriander. Don’t forget the sliced almonds (this will give it a lovely crunchiness, but if you have any other nuts – this will also be fine).

– You can add chopped spinach, freshly boiled sweetcorn, tomatoes and other herbs and spices to the grains to add extra flavour so that you can cut out the salt.

Going back to the sauce, heat it once again until it bubbles. Add the fish chunks, give it a quick stir to coat the fish in the sauce. Let it bubble once again on the stove, until the fish changes colour, remove and put in the oven to bake for around 15minutes. It will be really quick leaving you time to do a quick clean up or check on homework. The sauce, quinoa and most of the chopping can be done early on in the day leaving the last few steps for just before Dinner.

Once the fish is  cooked (you can check by pressing down on the fish- if its firm, its done) remove from the oven, sprinkle with reduced fat feta cheese, and coriander leaves. Serve with the grains for a delicious nutritious supper!


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This entry was posted on February 28, 2015 by in Uncategorized and tagged , , , , , .
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