#Worlddiabetesdayng Poached croaker fish with a tomato & caper base

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Poaching fish is a very simple technique to ensure a full flavoured and wholesome fish.

For the fish
1 medium sized croaker, cleaned and gutted, cut into pieces
Fish stock or bouillon cube
1, bay leaf
1 clove of garlic, minced
Teaspoon, dried thyme
Slice of lemon
Black peppercorns

For the tomato caper base
1 clove of garlic, minced
2 fresh tomatoes
1 small purple onion,  diced
1 tablespoon of capers
Pinch of paprika
Salt to taste

Method

In a pan,  combine the ingredients and bring to a boil. Reduce the heat so the water is just simmering. Add the fish and poach until it is cooked through, about 6 – 8 minutes.

When cooked,  transfer to a plate. Brown the skin of the fish lightly in a hot pan with a little olive oil.

For the tomato and caper base,  in a hot pan on medium heat, cook the minced garlic for less than a minute. Add the tomatoes and onions, soften slightly but not over cook. Now add the capers and paprika. Salt to taste.

Serve with steamed sweet potatoes and enjoy.