Brazilian Fish Stew

Brazilian Fish Stew


(adapted from Dizzy, Busy and Hungry Blog)

Serves 2 – 1 Fat, 2 Protein, 2 Veg

10ml olive oil

100g onion, chopped

1 TBS lime Juice

1 tsp ground cumin

1 tsp paprika

1 tsp crushed garlic

560g white fish (I used Kingklip), cut into cubes

100g yellow pepper, cut into strips

200g tinned tomatoes

Freshly ground black pepper and salt

125ml lite coconut milk

Fresh coriander to serve

Fry onion in olive oil, spices and garlic on medium heat until soft. Add yellow pepper strips and fry for about 4 minutes. Add fish, tinned tomatoes and season with salt and pepper to taste. Simmer on low heat from 20 – 30 minutes. Stir in coconut milk and heat though. Serve with fresh coriander and starch of choice (we had it with pasta rice) 

You know my ‘trick’ w.r.t the coconut milk – I use fat free milk with a few drops of coconut essence (can be found at baking supply stores), instead of ‘normal’ lite coconut milk. If you use coconut milk, add an extra ½ fat serve from your allowance (1/4 per person)

Pilchard Puttanesca

Pilchard Puttanesca

Adapted from Fresh Living Magazine May 2015




Serves 2

1 Serving = 2 Prot, 2 Veg and 1 Fat (pasta excluded)


400g Pilchards in sauce (1 large tin)

400g Tomato and Onion mix (1 large tin)

½ teaspoon crushed garlic

30 ml capers

90g olives (pitted)

Lemon Juice

Salt and Pepper


Fresh Parsley and Cooked Pasta to serve


Mix all the ingredients together in a saucepan and simmer to heat through (10 minutes max). Serve with pasta (as per your formula) and fresh parsley!