Name: Fish tea
Prep time: 15 minutes
Cook time: 15 minutes
Yield: 2
Ingredients: 1 stick celery, quartered; 1 carrot, diced; 1 bay leaf; 2 cloves garlic, crushed; 2cm ginger root, grated; half tsp ground allspice; 2 sprigs fresh thyme; 1 fish stock cube, dissolved in 600ml water; 1 red pepper, chopped; 50g okra, cut into 2cm chunks; 1 small green banana or plantain, (100g), cut into slices; 1 courgette (200g), chopped; 4-6 spring onions, chopped; 1 Scotch bonnet pepper, halved; 200g red snapper fillets, cut into chunks

A classic Caribbean dish that’s quick to make and easy to adapt according to whichever vegetables or fish you have available.

Serves

Prep

15 minutes

Cook

15 minutes

Nutritional Information:

Each 501g serving contains (excludes serving suggestion)

KCal: 241
Carbs: 25.7g
Fibre: 7.7g
Protein: 23.8g
Fat: 3.1g
(Low)
Saturates: 0.6g
(Low)
Sugars: 12.5g
(Low)
Salt: 0.15g
(Low)
Fruit/Veg Portion: 3

What makes a healthy, balanced diet?

Ingredients

1 stick celery, quartered
1 carrot, diced
1 bay leaf
2 cloves garlic, crushed
2cm ginger root, grated
half tsp ground allspice
2 sprigs fresh thyme
1 fish stock cube, dissolved in 600ml water
1 red pepper, chopped
50g okra, cut into 2cm chunks
1 small green banana or plantain, (100g), cut into slices
1 courgette (200g), chopped
4-6 spring onions, chopped
1 Scotch bonnet pepper, halved
200g red snapper fillets, cut into chunks

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Method

Step 1

Place the celery, carrot, bay leaf, garlic, ginger, allspice, thyme and fish stock in a pan. Bring to a gentle boil, add the lid, turn down the heat and simmer for 5 minutes.

Step 2

Add the red pepper, okra, green banana and chayote and cook for a further 5 minutes.

Step 3

Finally, add the spring onions and pepper, stir, add the red snapper chunk, cook for 3-4 minutes and serve.

Recipe tips

This works well with most fish such as chunks of salmon, cod, monkfish or large prawns.
If you can't get chayote, use deseeded cucumber or courgette - it won't need as much cooking so add in step 3 with the spring onions.
You can use any vegetables you have - sweet peppers, courgette, mangetout, baby corn or florets of broccoli or cauliflower.

Fish tea

Nutritional Information:

Ingredients

Method

Step 1

Step 2

Step 3

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