Caribbean Fish Stew
Ingredients
Fish Marinate
-
3-3½
pounds
white fish (cleaned, scaled, and cut in steaks)
-
½
teaspoon
grated ginger
-
½
teaspoon
white pepper
-
1
teaspoon
minced garlic
-
½
teaspoon
thyme
-
½
teaspoon
green seasoning (optional)
-
½
teaspoon
chicken bouillon powder (optional)
-
1
unit
lemon
-
to taste
unit
salt
Caribbean Fish Stew
-
½
cup
vegetable oil (or more as needed)
-
1
medium
onion (thinly sliced)
-
1
teaspoon
minced garlic (about 2 cloves)
-
½
teaspoon
ginger
-
1
teaspoon
thyme
-
1
unit
bay leaf
-
1
unit
Scotch bonnet pepper (pierced) or ½ teaspoon cayenne pepper
-
3-4
medium
tomatoes (diced)
-
1
unit
bell pepper (sliced)
-
2
unit
green onions (chopped)
-
to taste
unit
bouillon seasoning (optional)
-
to taste
unit
white or black pepper
Instructions
- Rinse the fish, drain, and pat dry. Rub with lemon.
- In a bowl, season the fish with salt, garlic, ginger, thyme, white pepper, and green seasoning. Mix well and marinate for 30 minutes or overnight.
- Heat oil in a skillet over medium heat. Cook the fish for 2-3 minutes on each side, then remove and set aside.
- In the same pan, sauté onion, Scotch bonnet pepper, garlic, green seasoning, thyme, and bay leaf until the onion is tender.
- Add diced tomatoes and simmer for about 5 minutes, adding stock or water as needed.
- Stir in bell pepper and green onions, then add the fish back to the pan with more stock or water. Simmer for another 5 minutes.
- Adjust seasonings and serve with rice or fried plantains.
Nutrition Facts (estimated)
Servings
5
Calories
559
Total fat
18g
Total carbohydrates
7g
Total protein
92g
Sodium
288mg
Cholesterol
226mg
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