Thursday, October 4, 2012

Three Pepper White Fish Stew Gluten Free Recipe

This is a dish I have not made in a while.  It is actually quite easy once you do the shopping.  It does require a few steps but it is not complicated.  I usually prepare it over a flat, crispy potato pancake, but you could easily serve it with rice or eat it on its own.


You'll need:
1 Green Pepper
1 Red Pepper
1 Orange Pepper
1 Can whole tomatoes
1 Onion
1 lb white fish that is a thick filet (I like halibut or monkfish)
rice flour (optional)
2 potatoes

To make the base:
1.  Slice the peppers and onions into thin slices
2.  Strain the liquid from the tomatoes (reserve for later) and cut the tomatoes into quaters
3.  Add about a 1/2 TBSP coconut oil to a pan over medium heat and add the peppers & onions.  Saute until they just start to soften.
4.  Add the tomatoes and simmer over low heat.
5.  Taste and season with salt and pepper to taste.

To make the fish:
1.  Optional, but I season some rice flour with salt, pepper and paprika and set aside.
2.  Wash and dry the fish.  Slice into cubes about 1/2 on each side.
3.  Dredge the cubes in the rice flour mixture.
4.  Heat some coconut oil in a pan.  Get it nice and hot.
5.  Sear each side of the fish squares then place them over top of the tomato-pepper mixture.  Cover and allow the steam to finish cooking the fish through.  It will only take a few minutes.

For the bottom:
1.  If you are in a rush make some rice in a rice cooker.
2.  Otherwise shred two large potatoes and 1/2 onion.
3.  Drain off the excess liquid.  This is best done by placing the mixture in a dish towel and wringing it out.
4.  Mix in one egg, salt and pepper.
5.  Get a pan hot with oil (peanut or grapeseed - something that won't burn).
6.  Flatten our a plate size potato pancake and gently place in the hot oil.  Cook each side.  You can make smaller pancakes or flatten it with a spatula once it hits the oil.
7.  Remove from oil and let it drain on paper towels to absorb excess oil.

To prepare for serving:
1.  Plate the potato pancake or rice.
2.  Spoon the pepper and tomato mixture on top.
3.  Top it all with your fish.

Sit back and enjoy your meal,

The Un-Gluten Guy

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