Caribbean Stewed Fish Recipes

CARIBBEAN STEWED FISH

Steps:

• Place the fish on a chopping board and using a chef's knife (or utility knife) slash the fish diagonally with a 3-4cm gap in between each slash. Be careful not to slash too deep into the fish cavity. Repeat this step on the other side.
• Generously season each fish with some of the homemade seasoning used 1 tbsp for each fish and be sure to use seasoning in the cavity and slashes too
• Wrap and refrigerate the fish overnight or for at least several hours.
• Preheat the oven on 180c/350f/gas mark 5
• Coat some aluminium foil with melted coconut/olive oil and wrap the fish tightly.
• Place on a baking tray and roast for 25 minutes (remove and set aside when done)
• As the fish is cooking in the oven, prepare the ingredients ready for the fish to be stewed in the creole sauce.
• On low-medium heat, melt 2 tablespoons of oil in a large frying pan, then proceed to saute the onion and garlic until translucent.
• Add the bell peppers, grated ginger, stir and cook for 2 minutes.
• Then pour in the tomatoe sauce, add the pimento berries, scotch bonnet pink salt, black pepper, sprigs of thyme and parsley before adding 1 cup of water then stir everything together.
• Add some more of the homemade seasoning (I added about 2-3 tsp), do a taste test to adjust.
• Use an egg spatula to carefully lower each fish into the pan.
• Increase the heat to high to bring to the boil before reducing to a simmer. Use a spoon to baste the fish in the liquid.
• Cover with the lid and leave to simmer for 25-30 minutes on low heat. Check the liquid levels throughout this time and add 1/4 cup of water or more if required.
• Serve accordingly.

CARIBBEAN STEWED FISH

Steps:

• Rinse fish; carefully, drain, and pat dry with paper towels or a clean towel rub with lemon or lime.
• Place fish in a large bowl or saucepan then season with salt, garlic, ginger, thyme, white pepper and green seasoning.
• Mix fish with a spoon or with hands until they are well coated, set aside in the fridge and marinate for 30 minutes or overnight
• When ready to cook remove fish fridge, lightly shake off any marinate sticking out.
• In large skillet heat oil over medium heat, until hot, add the fish, cook each side- for about 2-3 minutes on both sides. Remove fish and set aside. Drain oil and leave about 3 or more tablespoons of oil, if using the same pan or heat oil in the medium saucepan.
• Then add onion, scotch bonnet pepper, garlic, green seasoning, thyme, bay leaf, sauté until onions are tender, about 2 minutes or more. Stir frequently to avoid any burns
• Add tomatoes continue stirring and let it simmer for about 5 minutes or more with about ½ cup stock or water or more as needed.
• Finally add bell pepper, green onions followed by fish one at time and more stock about ½ cup stock or water. Simmer for about 5 minutes or more. Adjust for seasonings and thickness of stew with stock or oil.
• Remove and serve with rice or fried plantains or any side dish

JAMAICAN STEWED FISH

Steps:

• In large nonstick skillet, heat oil over medium-high heat. Season both sides of fish with salt and pepper; add fish to skillet. Cook until underside browns, about 3 minutes. Turn fish and remove from pan. Reduce heat.
• Add onion and bell pepper to skillet; saute about 3 minutes. Stir in tomatoes, and jerk seasoning. Cover and cook until tomatoes break down slightly, about 3 minutes.
• Return fish to skillet, browned side up; spoon with sauce.
• Cover and cook over low heat until fish is done, about 7 minutes. Serve with brown or white rice or pita bread.