ISLAND STEWED FISH WITH CARIBBEAN BEANS AND RICE | CHEF WINSTON

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: evaporated milk

Light coconut milk reduces calories, while evaporated milk is more budget-friendly.

black beans

🥗Healthier: kidney beans

💰Cheaper: pinto beans

Kidney beans are a healthier option, while pinto beans are often less expensive.

whole fish

🥗Healthier: firm tofu

💰Cheaper: canned tuna

Tofu provides a plant-based protein, while canned tuna is a more affordable protein alternative.

Clean the grunt fish, removing the insides and scales, and rinse with lime.

Score the fish to allow seasoning to penetrate.

Season the fish inside and out with island fish seasoning blend.

Start boiling jasmine rice with coconut milk and water, adding salt, green onions, thyme, and a pricked scotch bonnet pepper.

Once boiling, add red beans and then the rice, cover, and simmer.

Heat olive oil in a pan and add garlic to flavor the oil.

Fry the seasoned fish in the hot oil until crispy on both sides, about 5 minutes each side.

Remove the fish and set aside, then add chopped bell peppers, onions, and garlic to the same pan to make the sauce.

Stir-fry the vegetables until softened, then add tomato paste and mix well.

Cooking Techniques

Equipment Needed

Spice Level: