Frike with Fish Stew

Name: Frike with Fish Stew
Prep time: 25 min
Cook time: 35 min
Total time: 60 Minutes
Yield: 5 servings

With

25 minutes

35minutes

5 people

Economical

Ingredients 12 items

2 tablespoons vegetable oil
1 small onion or 100 g, chopped
3 tablespoons chopped coriander leaves
80 g Frike
1 medium tomato or 150 g, peeled and diced
3 tablespoons tomato paste
4 cups or 1000 ml of water
2 cubes MAGGI Less Salt Chicken Stock
1 medium carrot or 150 g, cut into medium cubes
240 g artichoke cubes
350 g white fish fillets cut as cubes
0.58 g seven spices

How to prepare

Heat oil in a saucepan and sauté onion for 3 minutes or until they become tender. Add coriander and stir for seconds.
Add the frike, tomato and tomato paste and stir for 3 minutes or until tomato is tender.
Add water and MAGGI Less Salt Chicken Stock cubes. Bring to boil and simmer for 10 minutes.
Add carrot and artichoke bottoms. Bring to a boil. Simmer for 10 minutes then add the fish cubes and cook for 6 minutes or until all ingredients are cooked.
Season with the spices. Stir gently and serve.

It's a very healthy and tasty stew to serve your family for lunch! This frike and fish stew is low in fat, rich in proteins from the fish fillets and healthy carbs from the frike, as well as vitamins A and C, folic acid and fiber from the carrots, artichokes and tomatoes. Come to think of it, it contains all the elements of a balanced dish!

What makes frike so special?

Frike is a highly nutritious grain supplying lots of carbohydrates, protein, fiber and iron.