Fijian Fish With Tomato Spinach And Rice Recipe

Table of Contents

The Fijian Fish with Tomato Spinach and Rice recipe is a dish that combines fish, tomatoes, spinach, and rice in a tasty and nutritious meal.

This dish is prepared by cooking fish with tomatoes, spinach, and rice. It is a popular and traditional Fijian recipe that is known for its simplicity and wholesome ingredients.

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The health benefits of this dish come from its nutritious components. Fish is a good source of protein and omega-3 fatty acids, which are essential for heart health and brain function. Tomatoes are rich in vitamins and antioxidants, particularly vitamin C and lycopene, which may help reduce the risk of certain diseases. Spinach is a leafy green vegetable that provides essential vitamins and minerals like vitamin K, vitamin A, and iron. Rice is a carbohydrate that provides energy.

Overall, the Fijian Fish with Tomato, Spinach, and Rice recipe is a balanced meal that offers a combination of protein, vitamins, and minerals. It can be a part of a healthy diet and is enjoyed by many for its delicious taste and nutritional value.

How To Make Our The Fijian Fish with Tomato, Spinach, and Rice Recipe

Ingredients (8 Servings)

2 stalk lemongrass
2 red chilli optional
1 red onion
8 ripe tomatoes or 1 can crushed tomatoes
2 can coconut milk
5 tablespoons lemon juice
4 tablespoons fish sauce
2 teaspoon sugar
1/2 cup basil leaves roughly chopped
12 oz. baby spinach
1/2 cup basil leaves roughly chopped
steamed rice

Instructions

1. Prepare the Ingredients

a. Begin by preparing the ingredients:
b. Finely chop the 2 stalks of lemongrass.
c. If desired, finely chop the 2 optional red chilies.
d. Dice the 1 red onion.
e. If using fresh tomatoes, peel and chop the 8 ripe tomatoes. If using canned crushed tomatoes, set them aside.
f. Have the 2 cans of coconut milk, 5 tablespoons of lemon juice, 4 tablespoons of fish sauce, 2 teaspoons of sugar, 1/2 cup of roughly chopped basil leaves, and 12 oz. of baby spinach ready.

2. Begin Cooking

a. Heat a large pan or pot over medium heat.
b. Add the chopped lemongrass and diced red onion to the pan.
c. Sauté them until fragrant and the onions become translucent.

3. Add the Veggies

a. If you opted for red chilies, add them to the pan and sauté briefly.
b. Add the chopped tomatoes (either fresh or canned) to the pan.
c. Cook until the tomatoes break down and release their juices.

4. Add the Liquid

a. Pour in the 2 cans of coconut milk.
b. Stir well to combine all the ingredients.
c. Bring the mixture to a gentle simmer.

5. Season

a. Add the 5 tablespoons of lemon juice and 4 tablespoons of fish sauce to the pan.
b. Sprinkle in the 2 teaspoons of sugar.
c. Stir to incorporate the seasonings into the sauce.

6. Simmer

a. Allow the sauce to simmer for about 10-15 minutes, or until it thickens slightly.
b. Taste and adjust the seasoning if necessary.

7. Finish UP

a. Gently fold in the 12 oz. of baby spinach.
b. Cook until the spinach wilts and becomes tender.
c. Stir in the 1/2 cup of roughly chopped basil leaves.

8. Servings

a. Serve the Fijian Fish with Tomato, Spinach, and Rice Recipe over steamed rice.

Estimated Prep Time: 15 minutes

Estimated Cooking Time: 25 minutes

Pots, Pan and Cooking Equipment Needed forthe The Fijian Fish with Tomato, Spinach and Rice Recipe

Large pan or pot
Cutting board and knife
Utensils for stirring and serving
Containers for storing leftovers

Best Way to Store Leftovers From The Fijian Fish with Tomato, Spinach, and Rice Recipe

a. Allow the Fijian Fish with Tomato, Spinach, and Rice Recipe to cool to room temperature.
b. Transfer the leftovers into airtight containers.
c. Store in the refrigerator for up to 3-4 days.

Tips and Tricks For Easier Creation

Use fresh and ripe tomatoes for the best flavor.
Adjust the level of spiciness by adding or omitting the optional red chilies.
Taste the sauce and adjust the seasonings before serving.
Be gentle when folding in the baby spinach to avoid overcooking.
Serve the dish immediately over steamed rice for the best taste.
Experiment with different types of fish for variety.
Double the recipe for larger gatherings.

Side Dishes and Desserts Forthe The Fijian Fish with Tomato, Spinach, and Rice Recipe

a. Steamed jasmine rice
b. Coconut rice
c. Naan bread
d. Cucumber salad
e. Fruit salsa
f. Grilled vegetables
g. Taro root chips

How To Serve the Cuban The Fijian Fish with Tomato, Spinach, and Rice Recipe

a. Ladle the Fijian Fish with Tomato, Spinach, and Rice Recipe over a bed of steamed rice.
b. Garnish with additional basil leaves if desired.
c. Serve hot and enjoy with your chosen side dish.
d. Provide lemon wedges for an extra burst of flavor.
e. Offer extra fish sauce and chili for those who prefer stronger flavors.
f. Present the dish in a family-style serving bowl for sharing.

Dietary Substitution For the The Fijian Fish with Tomato, Spinach, and Rice Recipe

1. Vegan Options for the Fijian Fish with Tomato, Spinach and Rice Recipe:

a. Substitute fish with firm tofu or tempeh.
b. Replace fish sauce with soy sauce.
c. Use plant-based coconut milk instead of regular.
d. Replace sugar with maple syrup or agave nectar.
e. Swap honey for the sugar in the recipe.
f. Use vegetable broth in place of fish sauce.
g. Replace fish with king oyster mushrooms.

2. Gluten-Free Options for the Fijian Fish with Tomato, Spinach and Rice Recipe:

a. Use gluten-free soy sauce instead of fish sauce.
b. Choose gluten-free tamari as a fish sauce substitute.
c. Ensure the canned tomatoes are gluten-free.
d. Use gluten-free vegetable broth if needed.
e. Serve the dish with gluten-free rice noodles.
f. Check the labels of canned coconut milk for gluten.
g. Opt for rice flour instead of regular flour for coating.

3. Vegetarian Options for the Fijian Fish with Tomato, Spinach and Rice Recipe:

a. Substitute fish with paneer or halloumi cheese.
b. Use vegetarian fish sauce or soy sauce.
c. Ensure the canned tomatoes do not contain meat.
d. Choose a vegetarian-friendly sugar substitute.
e. Replace fish with marinated and grilled portobello mushrooms.
f. Use vegetable broth in place of fish sauce.
g. Consider using tofu as a fish replacement.

4. Mediterranean Diet Options for the Fijian Fish with Tomato, Spinach and Rice Recipe:

a. Use extra-virgin olive oil instead of fish sauce.
b. Serve the dish with whole-grain brown rice.
c. Add Kalamata olives for extra Mediterranean flavor.
d. Use fresh oregano and thyme as herbs.
e. Serve with a side of Greek salad.
f. Add artichoke hearts to the dish.
g. Use capers for a Mediterranean twist.

5. Keto Diet Options for the Fijian Fish with Tomato, Spinach and Rice Recipe:

a. Substitute cauliflower rice for steamed rice.
b. Use full-fat coconut milk.
c. Replace sugar with a keto-friendly sweetener.
d. Serve with a side of sautéed spinach instead of baby spinach.
e. Choose a keto-friendly soy sauce or coconut aminos.
f. Use a white fish like cod or halibut for lower carbs.
g. Serve with roasted asparagus as a side.

6. Heart Healthy Diet Options for the Fijian Fish with Tomato, Spinach and Rice Recipe:

a. Use olive oil instead of fish sauce.
b. Serve with brown rice for added fiber.
c. Choose low-sodium canned tomatoes.
d. Use a sugar substitute suitable for heart health.
e. Add flax seeds or chia seeds for extra omega-3s.
f. Use a lean white fish like tilapia or haddock.
g. Steam the spinach without added salt.

7. Paleo Options for the Fijian Fish with Tomato, Spinach and Rice Recipe:

a. Substitute fish with wild-caught salmon.
b. Use coconut aminos instead of fish sauce.
c. Ensure the canned tomatoes do not contain additives.
d. Choose a paleo-friendly sweetener like honey or maple syrup.
e. Serve with cauliflower rice instead of regular rice.
f. Use ghee or coconut oil for cooking.
g. Add sliced avocado for a paleo side.

8. Low Carb Options for the Fijian Fish with Tomato, Spinach and Rice Recipe:

a. Replace rice with cauliflower rice.
b. Use coconut milk with no added sugars.
c. Choose a low-carb sweetener or skip the sugar.
d. Serve with sautéed zucchini noodles.
e. Opt for a white fish with fewer carbs.
f. Use a low-carb soy sauce or coconut aminos.
g. Add broccoli florets for extra veggies.

9. Whole 30 Options for the Fijian Fish with Tomato, Spinach and Rice Recipe:

a. Use compliant fish and ensure it’s unprocessed.
b. Substitute coconut aminos for fish sauce.
c. Ensure canned tomatoes have no added sugar.
d. Choose a Whole30-approved sweetener like date paste.
e. Serve with cauliflower rice.
f. Use ghee or clarified butter for cooking.
g. Check labels for Whole30-compliant ingredients.

10. Weight Watchers Options for the Fijian Fish with Tomato, Spinach and Rice Recipe:

a. Use a lean white fish like cod or haddock.
b. Choose light coconut milk to reduce points.
c. Use a sugar substitute with zero points.
d. Serve with steamed cauliflower rice.
e. Check for low-point soy sauce or coconut aminos.
f. Add 0-point vegetables like bell peppers and cucumbers.
g. Check the Weight Watchers app for specific point values.

11. Low Fat Options for the Fijian Fish with Tomato, Spinach and Rice Recipe:

a. Use a lean white fish with low-fat content.
b. Choose light coconut milk to reduce fat.
c. Skip the sugar or use a low-fat sweetener.
d. Serve with steamed broccoli as a side.
e. Use a non-stick cooking spray instead of oil.
f. Check for low-fat soy sauce or coconut aminos.
g. Steam the spinach without added fats.

12. Vegetable Variations for the Fijian Fish with Tomato, Spinach and Rice Recipe:

a. Make a vegetable curry with no fish.
b. Use mushrooms and bell peppers as the base.
c. Create a ratatouille-style dish with eggplant and zucchini.
d. Make a stir-fry with assorted vegetables.
e. Roast a medley of vegetables and serve with rice.
f. Create a vegetable and tofu stir-fry.
g. Make a vegetable and chickpea stew.

It’s always recommended to check labels, choose quality ingredients, and consult with a healthcare professional or registered dietitian for personalized advice.

FAQ About the The Fijian Fish with Tomato, Spinach, and Rice Recipe

What are the key ingredients in a Fijian Fish with Tomato, Spinach and Rice Recipe?
The key ingredients in a Fijian Fish with Tomato, Spinach and Rice recipe include lemongrass, red chili (optional), red onion, ripe tomatoes (or canned crushed tomatoes), coconut milk, lemon juice, fish sauce, sugar, basil leaves, baby spinach, and steamed rice.

Is there a vegetarian or vegan version of the Fijian Fish with Tomato, Spinach and Rice Recipe?
Yes, you can make a vegetarian or vegan version of the Fijian Fish with Tomato, Spinach and Rice recipe by substituting the fish with tofu or tempeh, using plant-based coconut milk, and replacing fish sauce with soy sauce or a vegan fish sauce alternative.

How can I make the Fijian Fish with Tomato, Spinach and Rice Recipe gluten-free?
To make a Fijian Fish with Tomato, Spinach and Rice recipe gluten-free, ensure that all ingredients, including soy sauce (if used), canned tomatoes, and any sweeteners, are gluten-free. Additionally, serve the dish with gluten-free rice or rice noodles.

Are there low-carb options for Fijian Fish with Tomato, Spinach and Rice Recipe?
Yes, you can make a low-carb version of the Fijian Fish with Tomato, Spinach and Rice recipe by using cauliflower rice instead of regular rice and choosing a low-carb sweetener or omitting sugar. Ensure that the fish sauce or soy sauce used is low in carbs.

What is the recommended side dish to serve with Fijian Fish with Tomato, Spinach and Rice Recipe?
A recommended side dish for the Fijian Fish with Tomato, Spinach and Rice recipe is a simple green salad or sautéed vegetables. You can also serve it with a side of steamed broccoli or cauliflower for a balanced meal.

Final Thoughts

The Fijian Fish with Tomato, Spinach, and Rice Recipe is a flavorful dish composed of lemongrass, red chili (optional), red onion, ripe tomatoes (or canned crushed tomatoes), coconut milk, lemon juice, fish sauce, sugar, basil leaves, baby spinach, and steamed rice.

This dish offers a fusion of vibrant ingredients, combining the tangy and aromatic flavors of lemongrass, tomatoes, and basil with the creamy richness of coconut milk. The addition of fish sauce and a touch of sugar provides a perfect balance of savory and sweet notes.

It’s a versatile recipe that can be adapted to various dietary preferences, including vegan, gluten-free, and low-carb options, making it suitable for a wide range of tastes and needs.