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Beachcomber's Casserole Serves 6

  • Ingredients:

  • 680g (1lb 8oz) red snapper fillets, defrosted, skinned and cubed
  • 1 15ml spoon (1 tbsp) sunflower oil
  • 1 large onion, sliced
  • 2 cloves garlic, crushed
  • 0.5 5ml spoon (half a teasp) cayenne pepper
  • 0.5 5ml spoon (half a teasp) dried crushed chillies
  • 1 green pepper, deseeded and sliced
  • 1 400g can chopped tomatoes
  • salt and freshly milled black pepper
  • 1 200g (7oz) block creamed coconut, dissolved in 300ml (10fl oz) boiling water


  1. Heat the oil in a large flameproof casserole dish.  Cook the onion, garlic, cayenne, chillies, and green pepper for 1-2 minutes.
  2. Add the tomatoes, salt and pepper to taste and cook for a further 2-3 minutes.
  3. Increase the heat and gradually add the coconut milk, stirring all the time.
  4. Add the fish and simmer for about 6-8 minutes.
  5. Serve with rice or pasta or as a filling for jacket potatoes.

25g Protein; 14g Fat; 6g Carbohydrate; 1g Fibre.

Recipe kindly donated by The Seafish Industry