Vegetable Samoule

Ingredients

• 150 g Fine samoule (white fish fillet, skinless)
• 1 unit Tomato (diced)
• 1 unit Carrot (diced)
• 150 g Cauliflower (cut florets)
• 100 g Peas (frozen or fresh)
• 1 unit Garlic clove (crushed)
• 1 teaspoon Fresh ginger (grated)
• 1 tablespoon Tomato concentrate (thick puree)
• 1 tablespoon Tomato coulis (sweet‑acidic liquid)
• 1 teaspoon Mustard seeds (yellow or brown)
• A few leaves garnish Fresh coriander (coarsely chopped)
• 1 unit Green chili (optional, seeded and finely chopped)
• 1 teaspoon Lemon juice (fresh)
• 2 tablespoons Cooking oil (neutral oil (sunflower or canola))
• to taste Salt
• 400 ml Water (about 40 cl)

Instructions

1. Heat oil and toast mustard seeds

   Pour the oil into the pan, heat over medium heat. Add the mustard seeds and let them pop (about 30 s).

   Time: PT1M

   Temperature: feu moyen

2. Add green chili and onions

   Add the chopped green chili (and optionally a small knob of butter). Sauté until the onions are golden and slightly caramelized, about 4 minutes.

   Time: PT4M

   Temperature: feu moyen

3. Sauté the vegetables

   Add the diced tomato, carrot, cauliflower florets and peas. Cover and cook 5 minutes over medium heat.

   Time: PT5M

   Temperature: feu moyen

4. Add aromatics and concentrates

   Add the crushed garlic, grated ginger, tomato concentrate and tomato coulis. Stir, then pour a little water (≈30 ml) to prevent the mixture from sticking. Cook 2 minutes.

   Time: PT2M

   Temperature: feu moyen

5. Add water and bring to a boil

   Pour 400 ml water (about twice the volume of the samoule). Salt. Cover and let gently boil until the liquid simmers, about 5 minutes.

   Time: PT5M

   Temperature: feu moyen

6. Cook the samoule

   Gently place the samoule pieces into the pan, gently stir to coat them with sauce. Cover and simmer over very low heat 3 to 4 minutes, until the fish is opaque and flakes easily.

   Time: PT4M

   Temperature: feu doux

7. Rest off the heat

   Turn off the heat and let rest, still covered, 10 minutes. This allows the flavors to stabilize and the fish to finish cooking gently.

   Time: PT10M

8. Finishing and serving

   Just before serving, add the lemon juice and sprinkle with chopped fresh coriander. Serve hot, optionally with basmati rice or naan bread.

   Time: PT1M

Nutrition Facts

Calories

250

Protein

20 g

Carbohydrates

15 g

Fat

10 g

Fiber

4 g

Ingredient Substitutions

• Instead of Fine samoule: sole fillet, haddock fillet
• Instead of Tomato: cherry tomatoes, halved
• Instead of Carrot: diced sweet potato
• Instead of Cauliflower: broccoli
• Instead of Peas: fava beans
• Instead of Garlic clove: garlic paste
• Instead of Fresh ginger: ground ginger (½ tsp)
• Instead of Tomato concentrate: tomato puree
• Instead of Tomato coulis: tomato sauce
• Instead of Mustard seeds: mustard powder (¼ tsp)
• Instead of Fresh coriander: flat‑leaf parsley
• Instead of Green chili: red chili or chili flakes
• Instead of Lemon juice: apple cider vinegar (½ tsp)
• Instead of Cooking oil: light olive oil
• Instead of Salt: sea salt
• Instead of Water: vegetable broth (deglazed)

Equipment Needed

• Heavy-bottomed pan
• Compatible lid
• Wooden or silicone spatula
• Chef's knife
• Cutting board
• Measuring spoons
• Measuring cup (ml)
• Mixing bowl (optional)
• Serving plate (optional)

Critical Steps — Do Not Skip

• Let the mustard seeds pop without burning
• Cook the samoule over very low heat to prevent it from falling apart
• Observe the 10‑minute resting time off the heat

Chef Tips from the Video

• Use freshly grated ginger for more freshness
• Add a drizzle of sesame oil at the end of cooking for a subtle Asian aroma

Troubleshooting

Storage

Refrigerator: Store in an airtight container 2‑3 days in the refrigerator.

Freezer: Can be frozen up to 1 month, but the fish texture may change.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Pre‑cut all vegetables and keep them in a bowl in the refrigerator for 30 minutes
• Tomato coulis can be prepared ahead and stored for 2 days in the fridge