LETS COOK SUNDAY DINNER HOW TO COOK JAMAICAN BROWN STEW FISH WITH RICE AND PEAS

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: milk

Light coconut milk reduces calories while maintaining creaminess.

whole fish

🥗Healthier: filleted fish

💰Cheaper: frozen fish

Filleted fish can be lower in fat and easier to cook.

pigeon peas

🥗Healthier: black beans

💰Cheaper: canned beans

Canned beans are often cheaper and readily available.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Canola oil is a cost-effective alternative.

Add water to a pot for cooking rice and peas.

Pour in the entire liquid from the canned red beans without draining.

Add salt and pimento seeds to the pot.

Add chopped garlic from a bottle to the pot.

Allow the mixture to cook for about 30 minutes.

Add coconut cream to the pot, ensuring not to use coconut milk.

Add scallions and scotch bonnet pepper to the pot and mix well.

Add basmati rice to the pot after rinsing it thoroughly to remove starch.

Pour the rinsed rice into the pot with the beans and liquid.

Turn the heat down to low to medium after adding the rice to prevent burning.

Ensure there is at least an inch or an inch and a half of water above the rice level.

Cover the pot with a lid to lock in steam while cooking the rice.

Prepare the fish by making slits on both sides for seasoning to penetrate.

Season the fish with fish seasoning, salt, and black pepper on both sides and inside the slits.

Chop vegetables: garlic, thyme, scotch bonnet pepper, tomato, bell pepper, and onion.

Sprinkle the seasoning evenly over the fish, ensuring it is well coated.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary