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Bouillon Poisson au Bredes Mouroum
Mauritian Fish Stew with Moringa
A light yet flavorful fish stew, this Mauritian Bouillon Poisson is made with fresh fish, aromatic spices, tomatoes, and the nutritious moringa leaves (bredes mouroum). It's a healthy and comforting dish, often served with rice and coconut chutney.
🧂 Składniki
- 1 kg Lean white fish(e.g., snapper, scaled & cleaned, cut into serving portions)
- Salt(to taste)
- Pepper(to taste)
- 2 tbsp Olive oil
- 0.5 Onion(finely chopped)
- 4 Garlic cloves(chopped)
- 10 Fresh curry leaves(chopped)
- 1/4 bunch Coriander stems(chop bottom half to season, keep remaining for garnish)
- 1 L Vegetable liquid stock
- 1 pinch Coriander powder
- 1 pinch Clove powder
- 1 pinch Ground cinnamon
- 1 pinch Ground cumin
- 1 pinch Paprika powder
- 410 g Canned tomato puree
- 1.5 tbsp Tomato paste
- 0.5 tbsp Tom yum paste
- 1 cup Moringa leaves (bredes mouroum)(fresh or frozen, optional)
- Fresh coriander leaves(chopped, for garnish)
👨🍳 Instrukcje
- 1
Fillet the fish, keeping the skin on and carefully removing any bones. Rinse the fillets under cold running water and cut them into serving portions. Pat the fillets dry with a paper towel, season with salt and pepper, and set aside. Rinse the fish head and tail separately and set aside.
- 2
In a large saucepan, heat the olive oil over low-medium heat. Add the chopped onion, garlic, thyme, curry leaves, and coriander stems. Add the fish head and tail, vegetable liquid stock, salt, pepper, coriander powder, clove powder, ground cinnamon, ground cumin, and paprika powder. Bring to a simmer.
💡 Wskazówki profesjonalistów: Ensure the heat is low to medium to avoid burning the aromatics. - 3
Break the fish head and tail apart by hand, adding any edible meat to the bouillon. Strain the contents of the saucepan through a sieve into a bowl for the bouillon, discarding any bones or scales. Return the strained bouillon to the saucepan.
- 4
Stir in the tom yum paste and bring the bouillon back to a gentle heat. Gently add the fish fillets to the bouillon.
💡 Wskazówki profesjonalistów: Be gentle when adding the fish to avoid breaking it apart. - 5
Cover and allow to simmer for 45 minutes, stirring occasionally.
⏱️ 45 minutes💡 Wskazówki profesjonalistów: Simmering allows the flavors to meld. - 6
Stir in the canned tomato puree and tomato paste. Continue cooking, covered, for another 10 minutes, stirring occasionally.
⏱️ 10 minutes - 7
Meanwhile, in a separate large non-stick frypan, add some olive oil over medium heat. Once hot, add the fish fillets skin-side down and cook for 4 minutes until the skin is crisp. Turn the fillets over and cook for a further 2 minutes or until cooked through. Remove from heat and set aside.
⏱️ 6 minutes💡 Wskazówki profesjonalistów: Crispy fish skin adds a delightful texture. - 8
If using moringa leaves, add them to the stew and cook for 1-2 minutes. Remove the stew from heat. Garnish with chopped fresh coriander leaves prior to serving. Serve over steamed rice.
⏱️ 1-2 minutes💡 Wskazówki profesjonalistów: Moringa leaves cook quickly and retain their nutrients.
💡 Wskazówki profesjonalistów
- ✓Use a firm white fish that holds its shape well during cooking.
- ✓Adjust the amount of tom yum paste for desired spice level.
- ✓This stew is also delicious with a side of coconut chutney.
✨ Pomysły na urozmaicenie
Inspiracja do stworzenia własnej wersji tego przepisu
- Add other vegetables like okra or diced bell peppers.
- For a richer broth, use fish stock instead of vegetable stock.