How Jamaicans Make Brown Stew Fish with Rice & Peas | Real Sunday Dinner

whole fish

🥗Healthier: filleted fish

💰Cheaper: frozen fish

Filleted fish is easier to cook and frozen options are often more affordable.

vegetable oil

🥗Healthier: coconut oil

💰Cheaper: canola oil

Coconut oil adds flavor while being a healthier fat.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: habanero

Jalapeño is milder and easier to find.

fish seasoning

🥗Healthier: homemade spice blend

💰Cheaper: general seasoning

Homemade blends can be tailored to taste and are often cheaper.

Clean and scale the fish, then pat dry with paper towels.

Marinate the fish with lime juice, fish seasoning, and black pepper for at least 30 minutes.

Heat vegetable oil in a large skillet over medium-high heat until shimmering.

Fry the fish for 3-4 minutes on each side until golden brown, then remove and set aside.

In the same skillet, sauté onion, garlic, and ginger until fragrant, about 2-3 minutes.

Add bell pepper, carrot, and tomato, cooking for another 3-4 minutes until softened.

Stir in thyme, bay leaf, and scotch bonnet pepper, cooking for 1 minute more.

Pour in soy sauce and a splash of water, stirring to combine.

Return the fish to the skillet, spooning sauce over it.

Cover and simmer for 10-15 minutes until the fish is cooked through and flavors meld.

Garnish with chopped scallions before serving.

Cooking Techniques

Spice Level: