How to make fish in tomato sauce. Delicious fish stew

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu offers a plant-based option, while canned tuna is budget-friendly.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil is healthier, while sunflower oil is often less expensive.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: bell pepper

Jalapeños provide heat with fewer calories, and bell peppers are milder.

thyme

🥗Healthier: oregano

💰Cheaper: dried thyme

Oregano is a flavorful alternative, while dried thyme is often less costly.

Wash the fish with lemon-infused water, adding some water and salt for cleaning.

Set the fish aside after washing.

Smoke tomatoes, garlic, onions, red bell pepper, and scotch bonnet peppers in the oven for about 20 minutes.

Pour vegetable oil into a saucepan and add fried onions and bay leaves.

Sprinkle a little oil on the onions before smoking them.

Blend the smoked ingredients and fry them in the oil, rinsing the blender and adding the rinse to the sauce.

Dilute the blended mixture with some water and add half of a Mr Chef cube for flavor.

Add homemade spices to the sauce and taste for salt, adjusting as necessary.

Carefully add the fish to the sauce, ensuring it is covered.

Cover the saucepan and cook on low heat for 20 to 35 minutes, checking and turning the fish carefully to avoid breaking it.

Sprinkle parsley over the finished dish for garnish and flavor.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens