Step 1

Using a food processor or a mortar and pestle, blend or mash together parsley, 2 cloves of chopped garlic, ¼ tsp salt and ¼ tsp dried red chilli flakes if using. If using dried parsley, add a little oil or water to the mixture to add moisture

Step 2

Stuff each piece of fish with some of the parsley mixture and heat cooking oil in a pan over high heat. Fry the fish until cooked thoroughly and slightly browned not the outside. Transfer fish to a plate, cover and set aside.

Step 3

Add diced onion and remaining chopped garlic to the oil in the pan and cook on medium high until both are soft and translucent.

Step 4

Add tomato paste and tamarind paste/sauce if using. Cook, stirring non-stop, until well combined.

Step 5

Transfer tomato paste mixture to a large pot and add 2 litres of water. Stir well to combine.

Step 6

Add all chopped, prepared veggies plus whole hot peppers or more dried red chilli flakes if you want to add heat (add hot peppers at your discretion depending on how spicy you like it).

Step 7

Add fish to veggie/broth mixture and let stew on medium-high heat with the lid on for 35-40 minutes.

Step 8

Once veggies are tender, remove them from the broth with a slotted spoon and transfer to a bowl or container. Measure out 4 cups pf broth and discard remaining broth or pour over fish and veggies if desired. Transfer 4 cups of broth back to pot and add rice. Bring broth to a boil and then turn heat to low and let simmer with the lid on for 20 minutes.

Step 9

Once rice is cooked, transfer to a large platter or to individual plates or bowls, top with fish and veggies and serve immediately.