FISH BROTH

INGREDIENTS

1-2 lbs — fish,chopped

1 tbsp — butter

1-2 tbsp — olive oil

1- Large onion chopped

3 — cloves garlic minced

1 tsp —  minced ginger (optional)

2-3 tbsps — fresh green seasoning

1 tsp — thyme

1— large carrot sliced

2 — stalks of celery chopped

2 — tomatoes chopped

2 cups — provision of your choice or some of each – cassava, sweet potato, potato, dasheen, eddoes and small piece of pumpkin

2 — green figs 

6-8 cups — water 

Salt and pepper to taste

DIRECTIONS

1 In a large soup pot heat butter and oil to medium heat and add the onion, carrot, and celery and sauté for 5-8 minutes until they are softened.

2 Add in the garlic, tomatoes, ginger if using, thyme and green seasoning and sauté until tomatoes break down. Season well with salt and pepper.

3 Add the broth (fish or even chicken for more flavor) or water and let the veggies simmer for another 5-10 minutes allowing them to cook down further

4 Add your provision (fresh or frozen — no shame in using frozen provision packs) and continue to simmer until the provision is just about cooked

5 Add your seasoned fish and simmer until the fish is flaky and cooked though approx. 10-15 minutes.

6 Add more water or broth as needed and test for salt and pepper.

7 Add the dumplings as well if using and haven’t pre-cooked them otherwise add them closer to the end of cooking time.

APPROXIMATE MACROS PER SERVING:  374 G CALORIES ■  33 G PROTEIN ■  29 G CARBS ■  5 G FAT

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