Ingredients with Measurements:
- 1 lb. firm white fish fillets, cut into 1-inch pieces
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 can (14 oz.) diced tomatoes
- 1 can (14 oz.) coconut milk
- 1 cup fish or vegetable broth
- 2 tbsp. olive oil
- 1 tsp. smoked paprika
- 1 tsp. ground cumin
- 1 tsp. dried oregano
- Salt and pepper, to taste
- Fresh cilantro, chopped, for garnish
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-step instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the onion and garlic and sauté until softened, about 5 minutes.
3. Add the red and green bell peppers and sauté for another 5 minutes.
4. Add the smoked paprika, ground cumin, and dried oregano and stir to combine.
5. Pour in the diced tomatoes, coconut milk, and fish or vegetable broth and stir to combine.
6. Bring the mixture to a simmer and let cook for 10 minutes.
7. Add the fish fillets to the pot and gently stir to combine.
8. Simmer the stew for another 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.
9. Season the stew with salt and pepper to taste.
10. Serve the stew hot, garnished with fresh cilantro.
Time:
Preparation time: 15 minutes
Cooking time: 30 minutes
Temperature:
Medium heat
Serving size:
4 servings
Nutritional information:
Calories: 360
Fat: 25g
Carbohydrates: 14g
Protein: 22g
Sodium: 590mg
Fiber: 4g
Sugar: 7g
Substitutions for ingredients:
- Any firm white fish can be used in place of the suggested fish fillets.
- Fresh tomatoes can be used in place of canned diced tomatoes.
- Chicken or beef broth can be used in place of fish or vegetable broth.
Variations:
- Add diced potatoes or sweet potatoes to the stew for a heartier meal.
- Use shrimp or scallops in place of the fish fillets.
- Add a diced jalapeño pepper for some extra heat.
Tips and tricks:
- Make sure to cut the fish fillets into evenly-sized pieces to ensure they cook evenly.
- Don't over-stir the stew once the fish is added to prevent the fish from breaking apart.
- Serve the stew with crusty bread or over rice for a complete meal.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
Serve the stew in individual bowls with a sprinkle of fresh cilantro on top.
Garnishes:
Fresh cilantro
Pairings:
Crusty bread or rice
Suggested side dishes:
- Roasted vegetables
- Green salad
Troubleshooting advice:
- If the stew is too thick, add more broth or water to thin it out.
- If the stew is too thin, let it simmer for a few more minutes to reduce and thicken.
Food safety advice:
- Make sure to cook the fish to an internal temperature of 145°F to ensure it is safe to eat.
- Store leftovers in the refrigerator within 2 hours of cooking.
Food history:
Omaere-Style Fish Stew is a traditional dish from the Omaere tribe in Ecuador. The stew is typically made with fresh fish caught from the nearby rivers and flavored with local spices and herbs.
Flavor profiles:
The stew is rich and creamy from the coconut milk, with a slightly smoky and spicy flavor from the smoked paprika and cumin.
Serving suggestions:
Serve the stew hot with crusty bread or over rice for a complete meal.
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Region: Ecuadorian