Health Insurance & Group Health Insurance ad
s
 
t
e
 
w
s
 

Casamance Stew

6 servings

  • 1/2 cup fresh lemon or lime juice
  • 1/2 cup white vinegar
  • 2 Tablespoons tamari soy sauce
  • 2 Tablespoons peanut oil
  • 1 teaspoon fresh ground black pepper
  • 3 cloves minced garlic
  • 2 jalapeno chiles, seeded, minced
  • 1 1/2 pounds orange roughy,
       or other firm fish fillets
  • 4 cups sliced onions
  • 2 cups sweet potatoes, cut into
       1-inch cubes
  • 1 teaspoon peanut oil, and some
       vegetable broth
  • 1 chopped red bell pepper
  •    salt, (to taste)
  • 3 cups hot cooked rice
  •    cilantro, sliced scallions or fresh parsley

Combine marinade ingredients (1st 7 items). Rinse the fish well and cut into serving size pieces. In a 21x21x5 cm square glass baking dish, layer about half the onion slices. Pour some marinade over them. Then add fish and rest of onions, pour marinade over them. Cover and refrigerate overnight or all day.

When ready to cook, lift filets and set aside. Pour marinade off the onions and set aside. Cover cubed sweet potatoes with cool, salted water, bring to a boil then simmer until just barely tender. Drain any excess liquid.

Meanwhile, in heavy pan, gently saute onions in peanut oil for 15 minutes. Add red bell pepper and cook for another 5 minutes. Combine onion, bell pepper with sweet potatoes and marinade and simmer 20 minutes.

While vegetables simmer, briefly broil or saute fish til lightly browned on both sides. Add fish to simmering vegetables and continue to cook 15 minutes more. Salt to taste.

Serve in wide shallow bowls on steaming rice. Garnish with parsley, cilantro or scallions.

May also serve with Banana Chutney.

 
Nutrition Facts (10 PP)
Amount Per Serving: Calories 363 - Calories from Fat 59
Percent Total Calories From: Fat 16%, Protein 24%, Carbohydrate 59%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 1g, Cholesterol 23mg, Sodium 430mg, Total Carbohydrate 54g, Dietary Fiber 1g, Protein 22g, Vitamin A 9696 units, Vitamin C 50 units, Calcium 0 units, Iron 3 units

Bon appetit!

HTH Travel Insurance logo

Site Links
Home Page   Cool Links   Jokes & Games   Recipe Search   E-Mail
Recipe Links
Beverages    Breads    Desserts    Eggs    Grains/Rice   Meats    Pastas
Poultry   Salads   Sauces/Spices   Seafood   Soups/Stews  Vegetables
Vegetarian  Vegetarian Soups/Stews  Yogurts  All Recipes - Superlinks

Barricks Insurance Services
276 N El Camino Real #6, Oceanside, CA 92058
Phone (760) 433-0300  |  Fax: (760) 433-0304
Toll-Free 1-877-Look4Life  (1-877-566-5454)

©1995  Barricks Insurance Services. CA License #0383850