Poached food isn’t everybody’s cup of tea, but if you add the right spice and flavors you can have a satisfying, healthy lunch or supper.

I don’t often cook with coconut milk so when I do I usually try not to add oil to the meal. Purely because coconut milk is high in saturated fats and is calorie dense.

Ingredients

2 hake medallions

1/2 tin reduced fat coconut milk

1/2 punnet cherry tomatoes

1 cup spinach

1 tsp garlic and 1 tsp ginger

1 tsp cayenne pepper

salt and pepper

stalk of thyme

1 tsp lemon juice/squeeze of fresh lemon

1/2 cup of hot water

1. On medium heat in a deep saucepan, heat coconut milk and add cayenne pepper, salt, pepper, thyme stalk, garlic and ginger - give it a stir.

2. Drop in hake medallions and cover your saucepan and let that simmer for 5 minutes.

3. Turn the hake medallions over and drop cherry tomatoes in the liquid. If the sauce is getting thick too quickly, lower the temperature and add a tiny amount of water to the pan. Cover the pan again.

4. After another 3-5 minutes add spinach on top of the hake and cover for 2 minutes or until the spinach wilts.

5. Serve your fish over a bed of butternut mash and garnish with fresh coriander or whatever herb you like.

6. Squeeze a bit of lemon on top or drizzle lemon juice over your meal for adde flavor.