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New Orleans Creole-style hoki
This spicy meal is fairly quick and easy to make and is good for informal entertaining.
What you need
- 3 tsp vegetable oil
- 1 clove garlic, peeled and crushed
- 1 large onion, peeled, halved and sliced
- 2 1/2 cm root ginger, peeled and grated
- 3 tsp ground coriander
- 2 tsp ground cumin
- 1 tsp paprika
- 1/2 tsp ground turmeric
- 1 small green pepper, cored, de-seeded and sliced
- 1 small red pepper, cored, de-seeded and sliced
- 1 small yellow pepper, cored, de-seeded and sliced
- 3 tsp plain flour
- 450 g skinless, hoki fillets, cubed
- 400 g canned chopped tomatoes
- 150 ml vegetable stock
- seasoning
- 225 g long grain rice
Method
Heat the oil in a large saucepan. Add the garlic, onion and ginger and fry for 2-3 min until softened.
Add the coriander, turmeric, cumin and paprika to the pan with the green, red and yellow peppers. Fry for 3-5 min until softened.
Stir the flour into the pan and cook for 1 min. Add the hoki, tomatoes, stock and seasoning. Simmer gently until well mixed and thickened slightly.
Bring the hoki mixture to the boil then simmer uncovered for 8-10 min until fish flakes easily.
Meanwhile, place the rice in a pan with boiling water. Return to the boil and simmer for 10 min until tender.
Drain the rice thoroughly and arrange on warmed serving plates. Spoon the Creole-style hoki into the centre of the rice.
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Preparation 15 minutes Total 31 minutes -
Energy 453 kcal/serving Fat 1.49 g/serving Carbohydrates 250.07 g/serving Glycaemic Index 43 Glycaemic Load 27.27 
Serving suggestion
Garnish rice with chopped parsley and the fish with parsley sprigs.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1898 | 380 | 10475 | 8350 |
| Energy (kcal) | 453 | 90.8 | 2500 | 2000 |
| Protein (g) | 31.4 | 6.29 | ||
| Carbohydrate (g) | 68.4 | 13.7 | 345 | 275 |
| Fat (g) | 7.45 | 1.49 | 95 | 70 |
| Fat (saturated) (g) | 0.97 | 0.19 | ||
| Fibre (g) | 5.32 | 1.07 | ||
| Sodium (mg) | 1056 | 211 | ||
| Salt (equivalent) (g) | 2.64 | 0.53 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 405 | 81.1 | 800 |
| Vitamin B-12 (µg) | 2.93 | 0.59 | 1 |
| Vitamin B-6 (mg) | 0.74 | 0.15 | 2 |
| Vitamin C (mg) | 217 | 43.6 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.20 | 0.44 | 10 |
| Zinc (mg) | 2.34 | 0.47 | 15 |
| Calcium (mg) | 156 | 31.4 | 800 |
| Folate (mcg) | 70.8 | 14.2 | 200 |
| Iron (mg) | 3.52 | 0.70 | 14 |
| Magnesium (mg) | 84.1 | 16.8 | 300 |
| Niacin (mg) | 4.51 | 0.90 | 18 |
| Pantothenic acid (mg) | 1.23 | 0.25 | 6 |
| Riboflavin (mg) | 0.19 | 0.04 | 1.6 |
| Phosphorous (mg) | 429 | 86.0 | 800 |
| Thiamin (mg) | 0.27 | 0.05 | 1.4 |
This recipe is:
- Low in fat
Demi-veg
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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