Low GI fish chilli beans

By Hope Malau
02 December 2014

This delicious fish poached in tomato and bean sauce can be enjoyed any time of the day.

Preparation time: 5 min Cooking time: 20 min Serves: 4

  • 45 ml (3 T) oil
  • 1 onion, diced
  • 1 jalapeno or 2 green chilies, sliced
  • 2 garlic cloves, minced
  • 400 g whole cherry tomatoes
  • 1 of each green, yellow, red pepper, sliced
  • 5 ml (1 t) curry powder
  • 400 g mixed beans
  • Salt and pepper to taste
  • 4 fish fillets (hake or yellow tail)

1. In a pan, add the oil and fry the onions until translucent add in the chilli, garlic, tomatoes and cook for 2 minutes.

2. Stir in the peppers, curry powder and beans cook for 5 minutes on medium low heat. If it is dry and sticks to the pan, pour in little water to loosen and mix well. Season with salt and pepper to taste.

3. Minutes before serving make 4 gaps in the tomato mixture and place in the fish. Cover the pan and cook on low heat for 8 minutes.

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