Brazilian Fish Stew
In the mood for some South American cuisine? You'll love this delish fish stew! This dish is rich in magnesium from the salmon and the cod. Remember, magnesium acts like a light switch in the body, flipping on the production of enzymes (more than 300 different ones!), helping your body produce energy, protecting your cardiovascular system, and balancing your body’s levels of nutrients, including calcium, potassium and vitamin D.
Maintenance | Serves 4
Prep time: 20 minutes | Total time: 1 hour, 10 minutes
Ingredients
12 ounces boneless, skinless salmon, chopped into chunks
12 ounces boneless, skinless haddock or cod, chopped into chunks
Juice of 1 lime
1 tablespoon ground coriander
1 tablespoon minced fresh ginger
2 garlic cloves, minced
1/2 teaspoon ground cumin
1/2 teaspoon paprika
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground allspice
2 tablespoons olive oil
1 yellow onion, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 (14-ounce) can fire-roasted tomatoes
1 tablespoon tomato paste
1/2 cup unsweetened coconut cream (see Note)
1 tablespoon xylitol (optional)
2 cups cooked tricolor (or any color) quinoa
1/2 cup chopped fresh cilantro leaves
Directions
NOTE: You can use chilled full-fat coconut milk instead of coconut cream. Refrigerate the can of coconut milk overnight. Open the can and scoop out just the solid coconut cream (save the coconut milk for a smoothie).
- Place the fish in a medium bowl. Drizzle with the lime juice. In a small bowl, mix together the coriander, ginger, garlic, cumin, paprika, salt, pepper, and allspice. Sprinkle the spice mixture over the fish and toss to coat. Set aside.
- In a large skillet, heat the olive oil over medium-high heat. Add the onion and sauce until very soft, about 8 minutes. Add the bell peppers and sauce for 5 minutes more. Stir in the tomatoes and tomato paste. Bring the mixture to a simmer, then add the fish and all the spice mixture and stir. Bring the stew back to a simmer, then reduce the heat to medium-low and cook, stirring occasionally, for 10 minutes. Remove the pan from the heat and add the coconut cream and xylitol (if using). Stir until the coconut cream is melted and completely combined.
- To serve, divide the quinoa among four bowls. Ladle the stew over the quinoa and top with the cilantro.
Variations:
- Substitute shrimp and scallops or any other seafood combination for the salmon and haddock or cod. (Phase-appropriate).
- Serve over brown rice instead of quinoa.
- Omit the coconut cream and xylitol for brother, more savory soup.
In the mood for some South American cuisine? You'll love this delish fish stew! This dish is rich in magnesium from the salmon and the cod. Remember, magnesium acts like a light switch in the body, flipping on the production of enzymes (more than 300 different ones!), helping your body produce energy, protecting your cardiovascular system, and balancing your body’s levels of nutrients, including calcium, potassium and vitamin D.
Maintenance | Serves 4
Prep time: 20 minutes | Total time: 1 hour, 10 minutes
Ingredients
12 ounces boneless, skinless salmon, chopped into chunks
12 ounces boneless, skinless haddock or cod, chopped into chunks
Juice of 1 lime
1 tablespoon ground coriander
1 tablespoon minced fresh ginger
2 garlic cloves, minced
1/2 teaspoon ground cumin
1/2 teaspoon paprika
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground allspice
2 tablespoons olive oil
1 yellow onion, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 (14-ounce) can fire-roasted tomatoes
1 tablespoon tomato paste
1/2 cup unsweetened coconut cream (see Note)
1 tablespoon xylitol (optional)
2 cups cooked tricolor (or any color) quinoa
1/2 cup chopped fresh cilantro leaves
Directions
NOTE: You can use chilled full-fat coconut milk instead of coconut cream. Refrigerate the can of coconut milk overnight. Open the can and scoop out just the solid coconut cream (save the coconut milk for a smoothie).
- Place the fish in a medium bowl. Drizzle with the lime juice. In a small bowl, mix together the coriander, ginger, garlic, cumin, paprika, salt, pepper, and allspice. Sprinkle the spice mixture over the fish and toss to coat. Set aside.
- In a large skillet, heat the olive oil over medium-high heat. Add the onion and sauce until very soft, about 8 minutes. Add the bell peppers and sauce for 5 minutes more. Stir in the tomatoes and tomato paste. Bring the mixture to a simmer, then add the fish and all the spice mixture and stir. Bring the stew back to a simmer, then reduce the heat to medium-low and cook, stirring occasionally, for 10 minutes. Remove the pan from the heat and add the coconut cream and xylitol (if using). Stir until the coconut cream is melted and completely combined.
- To serve, divide the quinoa among four bowls. Ladle the stew over the quinoa and top with the cilantro.
Variations:
- Substitute shrimp and scallops or any other seafood combination for the salmon and haddock or cod. (Phase-appropriate).
- Serve over brown rice instead of quinoa.
- Omit the coconut cream and xylitol for brother, more savory soup.
