Tomato Ginger Fish Stew

• 190 g cod fillet, cut into 4 pieces — Raw Pacific cod fillet
• 160 g cooked brown rice — Cooked long-grain brown rice
• 80 g black beans — Low-sodium canned black beans, drained and rinsed
• 180 g canned tomatoes — No-salt-added canned tomatoes
• 100 g red pepper, diced — Raw red bell pepper
• 50 g onion, diced — Raw yellow onion
• 7 g ginger, grated — Raw ginger root
• 5 g garlic, grated — Raw garlic
• 1 g paprika — Smoked paprika
• 0.4 g cayenne — Ground cayenne pepper
• 7 g oil — Avocado oil
• 0.7 g salt, divided — Fine salt

Method

1. 1Build the pepper baseHeat oil in a wide skillet over medium-high. Cook pepper and onion for 4 minutes.4 minLook for: The cooking surface or appliance is fully heated and ready for the next action.Safety: Keep the pan below smoking.
2. 2Add gingerAdd ginger, garlic, paprika, cayenne, and half the salt for 45 seconds.45 secLook for: Pepper is tender at the edges and aromatics smell toasted without burning.
3. 3Reduce the tomato stewAdd tomatoes and 60 g water, bring to a brisk simmer.Look for: This cooking stage is complete and the food is ready for the next action.Safety: Reduce heat if the tomato sauce splatters.
4. 4Cook uncovered for 5 minutesCook uncovered for 5 minutes while crushing the tomatoes.5 minLook for: The sauce is thick, glossy, and leaves a clear trail across the pan.
5. 5Poach fish and beansNestle cod and black beans into the sauce, add remaining salt.Look for: Everything is evenly positioned and ready for the next action.
6. 6Continue poach fish and beansCover, and simmer gently for 5 to 6 minutes until cod reaches 145°F.6 min · 145°FLook for: Cod is opaque and flaky, beans are steaming, and sauce coats each piece.Safety: Verify the thickest cod piece reaches 145°F.
7. 7Rest and serveRest covered off heat for 5 minutes. Reheat rice to 165°F.5 min · 165°FLook for: The cooking surface or appliance is fully heated and ready for the next action.Safety: Reheat rice to 165°F and refrigerate leftovers within 2 hours.
8. 8Spoon the complete fishSpoon the complete fish, beans, and tomato-ginger sauce over it.Look for: Cod remains in large flakes and rice receives all sauce.