Colombo with fish – cooking recipes

Enjoy the benefits of lean fish and bring an exotic touch to your meals with the culinary magic of the Antilles. Tomatoes and lime offer their hint of acidity, coconut milk its sweetness and smoothness, spices enhance everything without excess … An ideal marriage for this very balanced dish, rich in proteins, vitamins and mineral salts. And so easy to cook!

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4 people
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PREPARATION 15 min
COOKING about 30 min

Ingredients

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400 g of cod fillets

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400 g canned peeled tomatoes with their juice
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1 large yellow onion

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2 cloves garlic

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1 lime

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1 tablespoon of olive oil
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2 tablespoons of colombo powder
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1 tablespoon of curry powder
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30 cl of coconut milk

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Salt and pepper

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recipe steps

  1. 1 Cut the fish into cubes about 3 cm square, removing the bones (or ask the fishmonger to do so).
  2. 2 Drain the tomatoes, reserving their juice, then cut them into pieces. Peel and coarsely chop the onion. Peel and degerm the garlic cloves, then crush them in a garlic press. Squeeze the lemon.
  3. 3 Heat the oil in a wok or sauté pan over medium heat. Sauté the onion for about 5 minutes, stirring without letting it take color. Add the tomatoes and their juice, garlic, lemon juice, colombo and curry. Add salt and pepper. Mix well and continue cooking for 3 minutes.
  4. 4 Add the coconut milk, bring to a simmer while stirring and simmer for 15 minutes over medium heat.
  5. 5 Stir in the fish cubes. Wait for the simmering to return and cook for another 5 minutes. Serve very hot.

If using frozen fish, thaw it according to package directions before cutting into pieces.
West Indian Colombo is a mixture of turmeric, coriander seeds, black pepper, mustard seeds, bay leaf, thyme, allspice, possibly habañero pepper. The spices are roasted before being crushed to powder them.
In addition to this, you need to know more about it.In season, you can use 400 g of ripe fresh tomatoes. Cut them into pieces without deseeding them and integrate them in step 3.

The nutritional benefits

● Natural canned tomatoes have nutritional characteristics quite similar to those of fresh tomatoes. Like all canned goods, however, they are already salted, variously depending on the brand: 0.3 g per 100 g on average, but more than double in some products. Check the content on the packaging: it must appear in the table of nutritional values.
● Cod is a lean fish (around 100 kcal per 100 g), rich in protein, mineral salts such as iodine and selenium and in group B vitamins.

Categories Cooking

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