I eat a fair amount of fish so I am always on the hunt for different dishes. This dish is somewhat like a soup but is really more of a fish stew. I also chose to use broccoli but you could also add cauliflower or a combinations of both cauliflower and broccoli.
Not only does the steamed broccoli add a nice deep green colour to the dish but broccoli has many health benefits. Steamed broccoli can provide you with some special cholesterol-lowering benefits. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. Raw broccoli still has cholesterol-lowering ability—just not as much.
Broccoli has a strong, positive impact on our body’s detoxification system, and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli.
Broccoli may help us solve our vitamin D deficiency epidemic. It has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For people faced with the need to rebuild vitamin D stores through vitamin D supplements, broccoli may be an ideal food to include in the diet.
Broccoli is a particularly rich source of a flavonoid called kaempferol. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. This kaempferol connection helps to explain the unique anti-inflammatory benefits of broccoli, and it should also open the door to future research on the benefits of broccoli for a hypoallergenic diet.
There are 7.6g net carbs, 24.3g protein and 7 Weight Watchers points per serving.
Tilapia in Tomato-Saffron Broth with Broccoli Recipe
By Published: May 7, 2015
- Yield: 4 Servings
- Prep: 15 mins
- Cook: 50 mins
- Ready In: 1 hr 5 mins
Ingredients
- 2 tbsp butter
- 1 onion finely chopped
- 4 cloves garlic chopped
- 1 28 oz can tomatoes chopped, (no salt added) with liquid
- 2 tbsp tomato paste
- 1 tbsp parsley finely chopped
- 3 1/2 cups vegetable stock
- generous pinch of saffron
- 4 fillets tilapia cut into 1-inch pieces
- 1 bunch broccoli broken into small florets
- Salt to taste
- 400 ml can coconut milk
Instructions
- Melt butter in a deep, heavy pot over medium heat.
- Add the onion and saute. Add garlic and saute for one minute more then add tomatoes and tomato paste and fresh parsley.
- Simmer rapidly, stirring often, until the tomatoes have cooked down a bit, about 15 minutes.
- Add stock and bring to a gentle boil then add saffron. Simmer gently with a cover for 30 minutes. Add salt to taste.
- Steam broccoli until tender but not mushy.
- Add the fish to the broth and simmer without a lid for 3-5 minutes. Stir in coconut milk if using. Ladle over steamed veggies.
