Tilapia in Tomato-Saffron Broth with Broccoli

By á-77268

I eat a fair amount of fish so I am always on the hunt for different dishes. This dish is somewhat like a soup but is really more of a fish stew. I also chose to use broccoli but you could also add cauliflower or a combinations of both cauliflower and broccoli.

Not only does the steamed broccoli add a nice deep green colour to the dish but broccoli has many health benefits. Steamed broccoli can provide you with some special cholesterol-lowering benefits. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. Raw broccoli still has cholesterol-lowering ability—just not as much.

Broccoli has a strong, positive impact on our body’s detoxification system, and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli.

Broccoli may help us solve our vitamin D deficiency epidemic. It has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For people faced with the need to rebuild vitamin D stores through vitamin D supplements, broccoli may be an ideal food to include in the diet.

Broccoli is a particularly rich source of a flavonoid called kaempferol. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. This kaempferol connection helps to explain the unique anti-inflammatory benefits of broccoli, and it should also open the door to future research on the benefits of broccoli for a hypoallergenic diet.

There are 7.6g net carbs, 24.3g protein and 7 Weight Watchers points per serving.

Ingredients

• 2 tbsp butter
• 1 onion finely chopped
• 4 cloves garlic chopped
• 1 28 oz can tomatoes chopped, (no salt added) with liquid
• 2 tbsp tomato paste
• 1 tbsp parsley finely chopped
• 3 1/2 cups vegetable stock
• generous pinch of saffron
• 4 fillets tilapia cut into 1-inch pieces
• 1 bunch broccoli broken into small florets
• Salt to taste
• 400 ml can coconut milk

Details

Servings 4
Preparation time 15mins
Cooking time 65mins
Adapted from not-too-sweet.com

Preparation

Step 1

Melt butter in a deep, heavy pot over medium heat.

Add the onion and saute. Add garlic and saute for one minute more then add tomatoes and tomato paste and fresh parsley.

Simmer rapidly, stirring often, until the tomatoes have cooked down a bit, about 15 minutes.

Add stock and bring to a gentle boil then add saffron. Simmer gently with a cover for 30 minutes. Add salt to taste.

Steam broccoli until tender but not mushy.

Add the fish to the broth and simmer without a lid for 3-5 minutes. Stir in coconut milk if using. Ladle over steamed veggies.

http://www.not-too-sweet.com/tilapia-in-tomato-saffron-broth-with-broccoli/