Ecuadorian Style Fish Bowl

Name: Ecuadorian Style Fish Bowl with Green Pepper
Total time: 35 min
Yield: 2
Cuisine: South American
Ingredients: 1 Echalion Shallot; ½ Light Coconut Milk; 4 Whiting Fillet; 150 Basmati Rice; 2 Medium Tomato; 2 Ground Cumin; 1 Lime; 1 Paprika.; 1 Orange; Mild Paprika; 1 Green Pepper; 1 Coriander; 1 Sugar; 300 Water for the Rice

with Green Pepper

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Marinated in fresh lime and orange zest, cumin and paprika, the ingredients in this zesty dish are a winning flavour combination. Gently combined into a creamy coconut sauce packed with peppers and tomato, the fish cooks slowly until opaque in the middle. Served on a bed of steamed rice and topped with lime zest and fresh coriander, this delicious recipe is our go-to when we’re craving something wholesome and nourishing.

Tags:

Calorie Smart

The quantities provided above are averages only.

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Total35 minutes

Active 15 minutes

DifficultyMedium

Ingredients

serving amount

Echalion Shallot

Light Coconut Milk

Whiting Fillet

150

Basmati Rice

Medium Tomato

Ground Cumin

Lime

Paprika.

Orange

Mild Paprika

Green Pepper

(May contain traces of: Celery)

Coriander

Not included in your delivery

Sugar

300

Water for the Rice

Nutritional information

Energy (kcal)525 kcal

Energy (kJ)2197 kJ

Fat11 g

of which saturates9 g

Carbohydrate70 g

of which sugars11 g

Protein34 g

Salt1 g

Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

•Bowl

•Chopping Board

•Medium Saucepan

•Grill Pan

Instructions

Zest and juice the lime and orange. Put all the juice and half the zest from both in a mixing bowl along with the ground cumin, mild paprika and a pinch of salt and pepper. Mix together and set aside. Chop the Tilapia into bite-sized chunks and add to the bowl. Gently mix then cover and set aside in the fridge. IMPORTANT: Remember to wash your hands and equipment after handling raw fish.

Pour the water (see ingredients for amount) into a large saucepan and bring to the boil. When boiling, stir in the rice, lower the heat to medium and pop a lid on the pan. Cook for 10 mins, then remove from the heat and set aside (still covered) for another 10 mins or until ready to serve. TIP: The rice will finish cooking in its own steam.

Meanwhile, halve, peel and finely slice the shallot. Halve the pepper, discard the core and seeds and chop into small pieces. Roughly chop the tomato.

Heat a drizzle of oil in a large frying pan on medium heat. Add the shallot, pepper and tomato along with a pinch of salt and cook, stirring occasionally, until softened, 4-5 mins. Stir in the coconut milk and sugar (see ingredients for amount), bring to the boil then reduce the heat and simmer until thickened slightly, 4-5 mins.

Stir the tilapia and all the marinade into the sauce, return to a simmer and leave until the fish is cooked through, 4-5 mins. IMPORTANT: The fish is cooked when opaque in the middle. Meanwhile, roughly chop the coriander (stalks and all).

Fluff up the rice with a fork and stir through the remaining lime and orange zest and half the coriander. Season the fish to taste with salt, pepper or sugar. Serve the rice in bowls topped with the fish stew and a sprinkling of the remaining coriander. Enjoy!