How to Cook Jamaican Brown Stew Fish with Creamy Mashed Potatoes & Salad

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.

Wash the fish in lemon juice and set aside.

Prepare the seasoning by combining fish seasoning, meat seasoning, tropical seasoning, and black pepper in a bowl.

Gently season the fish on both sides with the combined seasonings.

Check that the potatoes are cooked, then drain and set aside.

Heat vegetable oil in a pan over medium heat for frying the fish.

Once the oil is hot, reduce the heat to prevent burning and add the seasoned fish to the pan.

Fry the fish for about 10 minutes, turning to ensure both sides are cooked evenly.

Remove the fish from the pan once cooked and set aside.

In the same pan, add soy sauce and hot pepper sauce to enhance flavor and color.

Add warm water from the kettle to the pan, cover, and let it cook for about 10 minutes to soften the fish and blend flavors.

Add butter to the cooked potatoes and mash until creamy and fluffy.

Check the gravy for consistency; it should not be too runny or too thick.

Turn off the heat and serve the meal.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary