the roamerToday a light fish stew.
Stock: 1kg of Monkfish bones along with celery, leek, onion, carrots.
Standard advice is "simmer for 20-40 min" , but after the initial boil I kept the pot well below simmer and gave it extra time instead, some 80 min. Took out enough stock to use for the stew. The rest is still in the oven, well below simmering, for the heavier long-cooking stage.
Stew: The fish is Coley (Saithe, Pollock). Diced, a cheaper leftover cut. Marinate the fish in Teriyaki sauce for 2 hours. Make a fresh darker base of carrots, celery, leek. Add a layer of chopped tomatoes and cook it all down at low temp. Two handfulls of fine green beans, in small pieces, two-thirds pre-cooked. Add these to the base, fill pan with stock, let it all blend at very low temp for 20 min.
Then add the fish. To the boil once, then gas off and let it be for 4 min. Ready.
Half stew, half soup, we had it with bread. Happy.
Mediterranean Diet
Dining and Cooking
Tayo | Low Carb Africa
