Girliama (Kenyan Fish and Coconut Stew)

For five people (quantities for ten are given below)

60g butter
3 garlic cloves, chopped
1 onion, chopped
1 tsp saffron
1 tsp ground cumin
1 tsp turmeric
2kg fish fillets (e.g. haddock, coley, salmon, etc.)
4 tomatoes, chopped
750ml coconut milk
salt and pepper
425g easy-cook rice, to serve

Method

1. Heat the butter in a large saucepan and gently cook the garlic, onion and spices for about 5 minutes.
2. Stir in the fish fillets and season with salt and pepper. Cook for 10-15 minutes.
3. Add the tomatoes and cook for a further 10 minutes.
4. Stir in the coconut milk and simmer for 15-20 minutes to reduce the stew to a creamy texture. Meanwhile, boil the rice and serve it with the stew.

Each serving provides:
Kcal: 595
Protein: 99.3g
Fat: 16.7g (of which saturated fat 7.7g)
Carbohydrate: 13g (of which sugars 11.8g)
Fibre: 1.5g

Nutrition Point:

a)This dish is high in protein.

Serving suggestions:

a) Use brown rice instead of easy cook rice. Brown rice has a lower Glycaemic Index and it has added nutrients such as fatty acids, B vitamins, and minerals.
b) As an alternative to rice, try serving this stew with another whole grain such as quinoa or barley.
c) If you prefer, serve this dish with boiled or baked potatoes.

For ten people

120g butter
6 garlic cloves, chopped
2 medium-sized onions, chopped
2 tsp saffron
2 tsp ground cumin
2 tsp turmeric
4kg fish fillets (e.g. haddock, coley, salmon, etc.)
8 medium-sized tomatoes, chopped
1.5L coconut milk
salt and pepper
boiled rice, to serve

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