East African Fish Stew

Name: East African Fish Stew
Cuisine: African
Ingredients: 2 fresh tuna steaks about 200g each; 200g cooked king prawns; 1 tbsp sunflower oil; 1 medium onion; 2 garlic cloves; 1 tsp ground turmeric; 400g canned chopped tomatoes; About 200ml light chicken stock; 1 tsp red wine vinegar; 1 tsp brown sugar; 1/8 tsp chilli flakes; 2 sweet potatoes about 300g peeled & cut into 1cm dice; 160g frozen peas; 1 tbsp fresh lemon juice; 1 tbsp garam masala; Salt and pepper

3 steps

A tasty fish stew that I've been making for years. Our fish monger sells tuna offcuts which are ideal for this dish.

Updated at: Wed, 16 Aug 2023 20:31:15 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories753 kcal (38%)

Total Fat13 g (19%)

Carbs55.2 g (21%)

Sugars19 g (21%)

Protein106.3 g (213%)

Sodium1529.2 mg (76%)

Fiber10.6 g (38%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

2 x 200gfresh tuna steaks

200gcooked king prawns

1 Tbspsunflower oil

1onion

medium

2garlic cloves

1 tspground turmeric

400gcanned chopped tomatoes

200mllight chicken stock

1 tspred wine vinegar

1 tspbrown sugar

⅛ tspchilli flakes

300gsweet potatoes

peeled & cut into 1cm dice

160gfrozen peas

1 Tbspfresh lemon juice

1 Tbspgaram masala

salt

pepper

Instructions

Step 1

Heat the oil in a high sided frying pan and fry the onion and garlic on a medium heat for about 10 minutes until softened. Add the turmeric and continue to cook for a further 2 minutes.

Step 2

Add the tomatoes, vinegar, brown sugar and chilli flakes. Cook for a further 5 minutes then add the potatoes and stock. Bring to the boil, cover and simmer for 15 minutes until the potatoes are cooked.

Step 3

Cut the tuna into 2cm dice and add to the stew along with the frozen peas. Stir in the garam masala and lemon juice. Cook for a further 5 minutes then add the prawns. Cook for a couple of minutes to heat the prawns through. Do not overcook the prawns or they will be tough.