JAMAICAN BROWN STEW BONELESS WHITE FISH

boneless white fish

🥗Healthier: tofu

💰Cheaper: canned fish

Tofu provides a plant-based option while canned fish is often more affordable.

soy sauce

🥗Healthier: coconut aminos

💰Cheaper: liquid aminos

Coconut aminos is lower in sodium, while liquid aminos is often cheaper.

Marinate the boneless white fish with lime juice, salt, and black pepper for 15-30 minutes.

Heat vegetable oil in a large pot over medium heat until shimmering.

Add chopped onion, bell pepper, and garlic; sauté until softened, about 3-4 minutes.

Stir in grated ginger, thyme, and scotch bonnet pepper; cook for 1-2 minutes until fragrant.

Add diced tomato and carrot; cook for another 3-4 minutes until vegetables begin to soften.

Pour in soy sauce and water; bring to a simmer.

Add the marinated fish to the pot; cover and cook for 10-12 minutes until fish is cooked through and flakes easily.

Taste and adjust seasoning with more salt or pepper if needed.

Serve hot with rice or bread, garnished with fresh herbs if desired.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary