Son Seve and grandson James tucked a grocery shopping at Winco into a trip off-Island. Winco is a big-box store. They bought a large packet of frozen individually plastic wrapped tilapia. We and several large sweet potatoes. The fish stew I made with three little tilapia filets and half of one huge sweet potato drew accolades and a desire to share my recipe. Here it is:
Tilapia and Sweet Potato
Makes 2 to 3 servings
3 frozen tilapia
1 large or 2 small sweet potatoes
Hot water to cover
1 teaspoon salt
½ teaspoon dried dill weed
2 tablespoons minced parsley
1 cup milk
3 drops Tabasco sauce, or to taste
Salt and pepper to taste
Put the potato slices into a 6-cup saucepan. Cover with hot water. Stir in salt. Put a lid on the pan. Cook on medium heat until potato pieces are tender, about 5 minutes. Add tilapia and dill weed. Cover and cook just until the fish turns white. Add milk and Tabasco. Taste and adjust salt and pepper. Add parsley. Stir gently. Ladle into soup bowls. Sprinkle each with paprika. If divided into two large servings, each yields 35 grams of protein; if into 3 servings. 27 grams protein.
Each of two servings also gives you a generous day’s supply of Vitamin A.
To complete the meal, offer a salad of washed, dried, and torn up lettuce, diced cucumber and tomato, sliced black or green olives, crumbled goat cheese, and a dressing of your choice. As a beverage, we like papaya nectar. Nutritionally it yields fair amounts of Vitamins A and C, as does the salad. Add whole-grain bread, toasted and buttered for carbohydrate and vitamin E and you have a well balanced meal.