Ingredients

Method

• 400 g frozen hake medallions
• salt, to taste
• 1 lime, zested
• 2 T olive oil
• 1 onion, finely diced
• 2 large carrots, diced
• 1 red pepper, seeded and diced
• 4 cloves garlic, minced
• 1⁄2 chilli, finely diced
• 2 t tomato paste
• 2 t paprika
• 1 t ground cumin
• 1 cup fish or chicken stock
• 2 tomatoes, peeled and diced
• 1⁄2 x 400 ml can coconut milk
• 1⁄2 cup coriander, chopped, to garnish

Method

Ingredients

1. Rinse and pat dry the fish, then place in a bowl. Add the salt and lime zest, then massage lightly into the fish to coat well. Set aside.

2. Heat the oil in a large pan, add the onion and sauté for 2–3 minutes, then add the carrot, red pepper, garlic and chilli and cook for a further 4–5 minutes.

3. Add the tomato paste, spices and stock. Combine and bring to a gentle simmer, then add the tomatoes. Cover and simmer over a medium-low heat for 5 minutes, or until the carrots are tender.

4. Stir in the coconut milk, then nestle the fish in the stew and simmer gently until cooked through, about 4–6 minutes. Spoon the coconut broth over the fish while cooking. Adjust the seasoning if necessary and add a squeeze of lime juice. Garnish with the coriander and serve with dombolo.

Find more stew recipes here. 

Photographs: Jan Ras 
Production: Bianca Strydom