clevermanka (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
clevermanka) wrote2010-12-02 09:36 am
clevermanka) wrote2010-12-02 09:36 am
Italian-esque Fish Stew
Dinner last night.
Italian-esque Fish Stew
1 bulb (yes) of garlic, peeled and minced
2 small zucchini
4 small tilapia fillets, cut into 1" pieces (I used frozen)
1 can diced tomatoes
1 to 2 t each coconut oil and ghee
1 t paprika (smoky or sweet, I used sweet)
1 heaping t basil
1 heaping t oregano
2 t capers and 1 t brine from caper jar
Melt ghee and oil in soup pot. Add garlic and sauté on medium-low until slightly golden--about ten minutes. Don't let them brown! Add zucchini and sauté until just barely yellowed. Add fish and cook for two or three minutes before adding whole can of tomatoes (undrained). Fill the tomato can with just under full and pour into pot. Add seasonings and simmer on low for ten to fifteen minutes. Before serving, add capers and juice. Stir well to incorporate the brine.
I used half ghee and half coconut oil because I wanted that slight butter taste from the ghee. If you're not doing dairy of any sort, it would be completely fine to use all coconut oil. Similarly, if you hate coconut oil, use all ghee. I would not use olive oil--personal taste preference, and I think the heat from the long sauté time would kill the beneficial properties.
Italian-esque Fish Stew
1 bulb (yes) of garlic, peeled and minced
2 small zucchini
4 small tilapia fillets, cut into 1" pieces (I used frozen)
1 can diced tomatoes
1 to 2 t each coconut oil and ghee
1 t paprika (smoky or sweet, I used sweet)
1 heaping t basil
1 heaping t oregano
2 t capers and 1 t brine from caper jar
Melt ghee and oil in soup pot. Add garlic and sauté on medium-low until slightly golden--about ten minutes. Don't let them brown! Add zucchini and sauté until just barely yellowed. Add fish and cook for two or three minutes before adding whole can of tomatoes (undrained). Fill the tomato can with just under full and pour into pot. Add seasonings and simmer on low for ten to fifteen minutes. Before serving, add capers and juice. Stir well to incorporate the brine.
I used half ghee and half coconut oil because I wanted that slight butter taste from the ghee. If you're not doing dairy of any sort, it would be completely fine to use all coconut oil. Similarly, if you hate coconut oil, use all ghee. I would not use olive oil--personal taste preference, and I think the heat from the long sauté time would kill the beneficial properties.
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The capers? Crucial.
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