Caribbean STEWED FISH (Brown Stew Fish)

whole fish

🥗Healthier: filleted fish

💰Cheaper: canned fish

Canned fish is more affordable and has a longer shelf life.

coconut milk

🥗Healthier: almond milk

💰Cheaper: evaporated milk

Evaporated milk is less expensive and can mimic creaminess.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: red chili flakes

Jalapeños provide heat with more availability.

lime juice

🥗Healthier: lemon juice

💰Cheaper: vinegar

Vinegar can add acidity at a lower cost.

Start by discussing the inspiration for the dish and the type of fish being used, which is barramundi fillets.

Mention that typically, fish steaks are preferred but fillets are being used today due to personal preference.

Prepare the fish by seasoning it with green seasoning made from garlic, ginger, pimento pepper, and cilantro.

Marinate the fish for a few minutes or fry it right away after seasoning.

Coat the seasoned fish in one cup of all-purpose flour mixed with the same spices used for seasoning.

Heat oil in a pan and fry the coated fish for about 3 to 5 minutes until crispy and golden brown.

Remove the fried fish and place it on paper towels to drain excess oil.

In a pot, heat oil over medium-high heat and add chopped onion, sautéing for about a minute.

Add minced garlic, pimento peppers, hot peppers, thyme, bay leaves, celery, tomatoes, and chopped mango to the pot.

Add water to the bowl of leftover seasonings and pour it into the pot along with some ruku paste, ketchup, and soy sauce.

Cover the pot and let it simmer for 10 minutes until the sauce thickens and the mango softens.

Add the reserved green seasoning and okra to the sauce.

Gently add the fried fish slices to the sauce, being careful not to turn them too much, and pour sauce over them.

Squeeze lemon juice over the dish and add chopped herbs, seasoning with salt and black pepper to taste.

Serve the stewed fish over jasmine rice, optionally finishing with margarine or butter.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens