JAMAICA BROWN STEWED FISH

whole fish

🥗Healthier: filleted fish

💰Cheaper: canned fish

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

vegetable oil

🥗Healthier: coconut oil

💰Cheaper: canola oil

Coconut oil adds flavor while being a healthier fat.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: serrano pepper

Jalapeños provide heat with less intensity.

soy sauce

🥗Healthier: tamari

💰Cheaper: liquid aminos

Tamari is gluten-free and has a similar flavor.

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

Season the fish with lime juice, black pepper, and salt, and let marinate for 30 minutes.

Heat vegetable oil in a large skillet over medium 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, tomato, and carrot; cook for 5 minutes until softened.

Stir in thyme, allspice, and scotch bonnet pepper, cooking for another minute.

Pour in soy sauce and water, stirring to combine.

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

Cover and simmer for 10-15 minutes, allowing flavors to meld.

Garnish with chopped scallions before serving.

Cooking Techniques

Spice Level: