Caribbean Fish Stew

Serves 4

Traditionally made with Snapper, which you can sometimes find on UK fish counters, it works just as well with our British cod. The unusual flavours are a delight, plus you will get an enormous boost of essential nutrients.

This is a low fat dish with an excellent balance between the omega 3 and 6 fatty acids so important for heart health, no artery clogging saturated fats and no cholesterol.

You will get perfect protein, lots of beta-carotene and the other important carotenoids from the pumpkin or squash, fibre and the circulatory stimulation from the ginger.

3 tablespoons rapeseed (canola) oil
1 medium onion, finely sliced
2.5cm fresh ginger, finely grated
Half a pumpkin or one acorn squash, peeled, deseeded and cubed
25g pumpkin seeds
1 tablespoon Tabasco sauce
1 tablespoon runny honey
1 tablespoon cider vinegar
500g cod fillet, cut into 6cm wide diagonal strips
1 handful coriander leaves, roughly torn

Pour the oil into a wok or large frying pan and sauté the onion and ginger until soft.

Add the pumpkin or squash, plus pumpkin seeds, Tabasco, honey and vinegar with just enough water to cover.

Mix thoroughly but gently.

Place the fish on top, bring to a boil, then cover and simmer for 20 minutes.

When done, carefully remove fish and set aside. On a warm plate, put a mound of the pumpkin, lay strips of fish on top and serve scattered with the coriander leaves.