Fish and vegetable pan with coconut milk, low carb.

Text read by Mary Peters

Ingredients

500 g fish fillets, frozen or fresh
1 courgette
2 peppers, yellow and orange
1 medium-sized onion
100 g broccoli, fresh or frozen
2 spring onions
500 ml coconut milk
1 pinch ginger powder
1 tbsp rapeseed oil
1 tbsp sesame oil
Salt and pepper
Garlic
Dill

Method

Defrost the fish if using frozen fish. Drain well, pat dry and cut into bite-sized pieces. Season with salt and pepper. Set aside.

Mix the two types of oil. Then clean the vegetables. Halve the courgettes and cut into thin crescents. Roughly chop the onion, roughly dice the peppers, cut the broccoli into florets or measure out the frozen broccoli. Cut the spring onions – including the green – into rings.

Sauté all the vegetables except the broccoli in the oil mixture and season with salt, pepper, garlic, and dill, not too gently. Sesame oil has a strong flavour of its own and an intense aroma. If you don’t like it that way, you can of course just use rapeseed oil. When the vegetables are well browned, pour in the coconut milk and bring to the boil. Then simmer on low heat for about 15 minutes, preferably without a lid, until the sauce has reduced somewhat. If necessary, thicken with a little sauce thickener for light sauces (but then it is no longer 100 % low carb, but the amount does not make much difference).

Then add the broccoli (especially frozen broccoli cooks very quickly and has no more bite, so add it at this point!) Then add a pinch of ginger, but be careful when dosing, the taste should not be too dominant.

Finally, add the fish and bring everything to the boil again and simmer for about 5 minutes, then the fish is cooked.