GRENADIAN ‘BROWN DOWN’- one pot meal

fish

🥗Healthier: tofu

💰Cheaper: chicken

Tofu offers a plant-based option, while chicken is more affordable.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: banana pepper

Jalapeños provide heat with less intensity, while banana peppers are milder.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil adds healthy fats, while canola is often less expensive.

lime juice

🥗Healthier: lemon juice

💰Cheaper: vinegar

Lemon juice offers similar acidity, while vinegar is more economical.

Clean and prepare the fish, seasoning it with salt and lime juice.

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

Add chopped onions, bell peppers, and garlic, sautéing until softened, about 3-4 minutes.

Stir in diced tomatoes, carrots, and ginger, cooking for another 5 minutes.

Add thyme, bay leaves, and scotch bonnet pepper for flavor.

Pour in soy sauce and stir to combine all ingredients.

Carefully place the seasoned fish into the pot, ensuring it's submerged in the sauce.

Cover and simmer on low heat for 20-25 minutes, allowing flavors to meld.

Check for seasoning, adjusting with salt and black pepper as needed.

Garnish with chopped green onions before serving.

Serve hot with rice or bread.

Cooking Techniques

Spice Level: