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Southeast Asian Seafood Stew

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Friday, 22 February 2013
List of viewable recipes from "The Longevity Kitchen" by Rebecca Katz, Mat Edelson

Reprinted with permission from The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods by Rebecca Katz with Mat Edelson, copyright © 2013. Published by Ten Speed Press, an imprint of the Crown Publishing Group. 

Annemarie Colbin, PhD, my mentor and founder of New York City's Natural Gourmet Institute for Health and Culinary Arts, has spent her career investigating links between nutrition and longevity. She's noted that being breast-fed in infancy confers numerous long-term health benefits. This stew uses luscious coconut milk, which contains lauric acid, also found in mother's milk, to strengthen the immune system. All of the accompanying Thai flavors I delight in make an appearance as well: cilantro, chili paste, lemongrass, kaffir lime leaves . . . all doing the backstroke around delicious and omega-3-rich fish.

MAKES 6 SERVINGS

  • 1 tablespoon coconut oil or extra-virgin olive oil
  • 1 cup thinly sliced shallots or red onion
  • Sea salt
  • 1 tablespoon finely chopped fresh ginger
  • 2 teaspoon finely chopped garlic
  • 1 (6-inch) piece of lemongrass, thinly sliced (see note, page 76)
  • 2 kaffir lime leaves, or 1 teaspoon grated lime zest
  • 4 cups vegetable broth, homemade (page 55) or store-bought
  • 1 teaspoon Thai red chili paste
  • 1 (15-ounce) can coconut milk
  • 1 tablespoon fish sauce
  • 31/2 ounces wide rice noodles, broken into 2-inch pieces
  • 1 cup finely diced orange-fleshed sweet potato
  • 10 shiitake mushrooms, stemmed and thinly sliced
  • 1 pound black cod or halibut, cut into 2-inch pieces
  • 1 pound shrimp, peeled and deveined
  • 2 tablespoons freshly squeezed lime juice
  • 1/4 cup chopped fresh cilantro, for garnish
  • 2 tablespoons sliced scallion, white and green parts, cut thinly on the diagonal, for garnish
  • 2 tablespoons chopped fresh basil, preferably Thai basil, for garnish
  • 2 tablespoons chopped fresh mint, for garnish
  • 1 small jalapeño chile, seeded and thinly sliced, for garnish

Photo by Leo Gong
Photo by Leo Gong
Heat the oil in a soup pot over medium heat. Add the shallot and a pinch of salt and sauté until translucent, about 3 minutes. Add the ginger, garlic, lemongrass, and kaffir lime leaves. Pour in 1/2 cup of broth to deglaze the pot, stirring to remove any bits stuck to the pot. Cook until the liquid is reduced by half.

Put the chili paste and 1 tablespoon of the coconut milk in a small bowl and stir until well combined. Add to the pot, along with the remaining 31/2 cups of broth, the remaining coconut milk, and the fish sauce. Decrease the heat to medium-low and simmer for 15 minutes.

Meanwhile, put the rice noodles in a bowl of hot water and soak until tender, about 8 minutes. Drain well.

Stir the sweet potato and mushrooms into the soup and simmer for 6 minutes. Gently stir in the fish and shrimp and simmer until the seafood is tender and cooked through, about 4 minutes, until just opaque. Stir in the noodles, lime juice, and 1/4 teaspoon of salt. Do a FASS check (see page 44); you may want to add a bit of salt and a squeeze of lime juice. Serve garnished with the scallion, basil, mint, and jalapeño.

Variation: For a vegetarian and low-sodium take on this dish, add 5 more shiitake mushrooms and replace the fish and shrimp with 1 pound of extra-firm tofu cut into 1-inch pieces or 1 cup of fresh or frozen shelled edamame, mixed with a spritz of lime juice and a pinch of salt.

PREP TIME: 15 minutes COOK TIME: 35 minutes

STORAGE: Store in an airtight container in the refrigerator for up to 3 days.

PER SERVING: Calories: 390; Total Fat: 19 g (16 g saturated, 1 g mono-unsaturated); Carbohydrates: 33.5 g; Protein: 23 g; Fiber: 4 g; Sodium: 715 mg

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Last Updated ( Sunday, 24 February 2013 )
 
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