fish stew

coconut milk

🥗Healthier: almond milk

💰Cheaper: water + cornstarch

Almond milk reduces calories while maintaining creaminess.

fresh fish

🥗Healthier: tofu

💰Cheaper: canned fish

Tofu is a protein-rich alternative, while canned fish is budget-friendly.

lime juice

🥗Healthier: lemon juice

💰Cheaper: vinegar

Lemon juice offers a similar tang, while vinegar is often cheaper.

bell peppers

🥗Healthier: zucchini

💰Cheaper: cabbage

Zucchini is lower in calories, while cabbage is often less expensive.

Season each piece of white bass with spices and dry rub, including fresh green seasoning, salt, and crushed black pepper, then set aside to marinate.

Chop red bell peppers by removing seeds and set aside.

Roast red bell peppers and half a large onion in the air fryer to boost flavors.

Remove the flesh, seeds, and extra juice from the tomatoes, set aside the core for later use.

Remove seeds from habanero and Scotch bonnet chilies to decrease heat, then roast them in the air fryer with the other vegetables.

Season the roasting vegetables with salt, crushed black pepper, and a drizzle of oil before roasting.

Chop the remaining onions and set aside after the vegetables are done roasting.

Blend the roasted vegetables until smooth, then chop the reserved tomato core for texture and volume in the stew.

Sauté chopped onions in olive oil until soft, seasoning with crushed black pepper and salt, cooking for about a minute until fragrant.

Add fresh green seasoning to the sautéed onions and cook for under a minute, then remove and set aside.

Fry the marinated fish in the same oil until all sides are cooked, then set aside.

Cook a small amount of tomato paste in the same oil for about a minute and a half, seasoning with crushed black pepper and salt.

Add the chopped tomato core and cook for about 30 seconds, then add green chili sauce for extra flavor.

Stir in the pre-roasted vegetables and cover the pot, cooking on low heat for about 10 minutes until oil resurfaces.

Finish with more green seasoning, then reintroduce the fish and sautéed onions, cover, and cook for 2 more minutes before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens