Fish and Vegetable Pan with Coconut Milk, Low Carb

by Editorial Staff

Summary

Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Course Main Course
Cuisine European
Servings (Default: 2)

Ingredients

  • 500 g fish fillet (s), frozen or fresh (e.. panasius, saithe)
  • 1 zucchini
  • 2 bell peppers, yellow and orange
  • 1 medium onion (s)
  • 100 g broccoli, fresh or frozen
  • 2 spring onion (s)
  • 500 ml coconut milk
  • 1 pinch (s) ginger powder
  • 1 tablespoon rapeseed oil
  • 1 tablespoon sesame oil
  • salt and pepper
  • garlic
  • dill
Fish and Vegetable Pan with Coconut Milk, Low Carb
Fish and Vegetable Pan with Coconut Milk, Low Carb
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Instructions

  1. Let the fish thaw if frozen fish is used. Drain well, pat dry and cut into bite-sized pieces. Salt and pepper. Put aside.
  2. Mix the two types of oil. Then clean the vegetables. Halve the zucchini and cut into thin crescents. Roughly chop the onion, roughly dice the peppers, divide the broccoli into florets or measure the frozen broccoli. Cut the spring onions - including the greens - into rings. With the exception of the broccoli, brown all the vegetables in the oil mixture and season with salt, pepper, garlic and dill, not too timidly. Sesame oil has a strong taste of its own and an intense aroma. If you don`t like it that way, you can of course only use rapeseed oil.
  3. When the vegetables are well seared, pour in the coconut milk and bring to the boil. Then simmer for about 15 minutes on a low flame, preferably without a lid, until the sauce is reduced a little. If necessary, bind with a little sauce binder for light sauces (but then it is no longer 100% low carb, but the amount does not matter much). Then add the broccoli (frozen broccoli in particular cooks very quickly and then has no more bite, so add a pinch of ginger at this point!) Then add a pinch of ginger, but be careful when dosing, the taste should not become too dominant.
  4. Finally add the fish and bring everything to the boil again and simmer for about 5 minutes, then the fish is done.
  5. You can serve rice with it, then of course it is no longer a low-carb dish. Personally, I haven`t missed a side dish. B. also a crispy salad.

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