Fried fish stew

Directions

1. Cut the fish across the backbone into 5cm steaks.

2. Season the flour with the salt and pepper in a bowl then dredge the fish in this.

3. Meanwhile heat the oil in a frying pan and cook the fish in this oil, turning it until it is golden brown all over.

4. Remove and set aside.

5. Add the onions to the frying pan and cook for a few minutes before adding the tomatoes and hot chilli (if using).

6. Stir and cook for about ten minutes, then add the fish stock, reduce the heat, cover and simmer for ten minutes more.

7. Return the fish to the pan, add the cayenne pepper and simmer for some 20 minutes.

8. Serve hot on a bed of rice.

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