Wednesday 4 April 2012

Fish Goulash


This is a simple dish but definitely one of my favourites.  It's lovely at any time but ideal when you have friends or family coming round and want to rustle up something at short notice.   I usually have peppers and onions in the fridge and some fresh or tinned tomatoes at the ready.  Even though it's probably nicer made with fresh chunky cod fillets, you can use any white fish, fresh or frozen.  I used some inexpensive frozen basa fillets for the first time today which were fine.  Just make sure you thaw out the fish before using.

You can use fresh or tinned tomatoes or a combination of both.    The onions, peppers and tomatoes are cooked in a large wide based pan, then the fish is added to the pan towards the end of the cooking time.  So it's handy to make the first part in advance, then add the fish when your friends arrive.

The natural yogurt is optional but it does make it nice and creamy!

Ingredients                                                                         Serves 2 - 3

About 300g white fish fillets
2 small onions
1 red pepper
1 green pepper
1 clove garlic
about 300g tomatoes, skinned
(or equivalent tinned tomatoes)
1 tsp paprika
2 tbsp olive oil

fresh basil leaves (optional)
1 tbsp natural soya yogurt


Skin the tomatoes by placing in a bowl and covering with boiling water. Leave for about a minute, then remove with a fork, and when cool enough to handle, peel away the skins.

Peel and slice the onions thinly and crush the garlic.   Heat the olive oil in a large wide-based pan.  I use a non-stick saute pan with a glass lid.  

Add the onions and garlic, cover with the lid, and cook over a medium heat for about 5 minutes.

Slice the peppers into long strips and add to the pan.

Cook for five minutes, stirring occasionally, until starting to soften.  Add a teaspoon of paprika and stir for a few moments before adding the tomatoes and some freshly ground salt and pepper.   

Simmer uncovered over a low heat for about 20 minutes until the mixture has reduced and thickened.

Cut the fish into generous chunks and stir into the goulash.

Simmer for a further 10 to 15 minutes over a gentle heat until the fish is cooked.  Stir in a spoonful of natural yogurt and some chopped basil leaves.

Serve with rice and a green salad or vegetable.