To encourage healthy shopping and healthy cooking methods for healthy eating the Western Cape Government created the WoW! Recipe Book. As part of Health Awareness Month we share this Saldanha stew.
INGREDIENTS
2 tins pilchards in tomato sauce
2 medium onions chopped
1 cup celery chopped
100 g mushroom
2 medium potatoes, peeled and diced
2 cups of vegetables stock
1 small can tomato paste
2 tsp lemon juice
2 tbsp olive oil
1 tbsp chopped parsley
1 tsp dried chilli flakes
salt and pepper to taste
METHOD
Heat olive oil in a pot and sauté onions and celery for 2-3 minutes.
Add the tomato paste, potatoes, mushroom and stock. Bring pot to a boil and allow to simmer for 10 minutes, stirring as needed.
Add fish and return pot to heat, then reduce heat to low and allow to continue cooking while adding lemon juice and seasonings.
Stir occasionally and add water if needed until the potatoes is soft.
Serve over rice or pap.
Source: https://www.thehealthfoundation.org.za/wow-healthy-living-cookbook/
