SIMPLE Jamaican Brown Stew Fish

whole fish

🥗Healthier: filleted fish

💰Cheaper: canned fish

Filleted fish is lower in bones, while canned fish is more affordable.

soy sauce

🥗Healthier: tamari

💰Cheaper: salt

Tamari is gluten-free, while salt is a basic alternative.

vegetable oil

🥗Healthier: coconut oil

💰Cheaper: canola oil

Coconut oil adds flavor, while canola is cost-effective.

lime juice

🥗Healthier: lemon juice

💰Cheaper: vinegar

Lemon juice provides a similar acidity, vinegar is often cheaper.

Select fresh Yellow Tail Snapper, checking for bright eyes and firm flesh.

Grind dried pimento (all spice) for seasoning.

Dry the fish using paper towels or a clean kitchen towel to ensure a nice fry.

Score the fish with one shallow diagonal cut on each side to increase surface area and prevent curling.

Season the fish with salt, black pepper, and ground all spice, ensuring an even coat.

Heat oil in a heavy skillet over high flames and add pimento, thyme, scallion, and green scotch bonnet pepper to the oil.

Carefully lay the fish in the skillet head to tail, cooking for 2 to 3 minutes to achieve crispy skin without cooking through.

Remove the fish from the pan and set aside.

Using the infused oil, sauté chopped garlic, scallion, sliced onion, grated ginger, and green scotch bonnet until fragrant and starting to brown.

Add diced plum tomatoes and sliced carrots to the sautéed aromatics.

Stir in fresh thyme and brown sugar to balance acidity from the tomatoes.

Add close to 1 cup of ketchup and a splash of water to the mixture, stirring to combine.

Simmer the sauce for about 5 minutes, tasting and adjusting with more brown sugar if needed.

Add the fish back into the sauce, placing them head to tail and spooning sauce over the fish.

Add fresh veggies like red onions and sweet pepper for texture and color, simmering for no more than 2 minutes to avoid overcooking the fish.

Serve the brown stew fish with sides like steamed white rice, rice and peas, or water crackers.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary