Caribbean Fish Stew – A simple stew with marinated red snapper and tilapia, infused with spices, herbs bell peppers, tomatoes, and onions – Simply delicious.
I first had this Caribbean style stew at a hole in the wall restaurant and it was really really flavorful. Dang! All the way to the bones! (I love nibbling on bones). If you didn’t know that already. However, the fish is usually served with the sauce on the side. It taste even better with the fish slowly simmered in the sauce.
This is a straight-forward dish that can be made in several different ways and it varies from one cook to another, this is my version of this stew. Nothing complicated here. Just good old stuff.
If you are trying to eat healthy then make the fish without frying, or use very little oil when frying the fish. When I’m on one of my crazy diets, I make it completely without oil. The sauce makes this dish. Word of caution though, it’s really delicious fried, then again, isn’t everything?
You may leave the scotch bonnet pepper as a whole and pierce just to add flavor. Or if you are a heat seeker then slice and use as you please. It’s your dish — make it work for you.
Use any firm white fish; (kingfish, mackerel, red snapper, tilapia). Here, I used red snapper and tilapia. I was lucky enough to find some thick-cut red snapper at the market but it wasn’t enough so I had to use some tilapia too.
If you do not have green seasoning, add about 2 tablespoons parsley and/or 2 tablespoons basil. I seriously urge you to make it, it really enlivens soups, stews, and can be used as a rub anytime. I always have some in the freezer or fridge. Check it out here.
Caribbean Stewed Fish
Caribbean fish Stew
- ½ cup vegetable oil or more as needed
- 1 medium onion thinly sliced
- 1 teaspoon minced garlic about 2 garlic cloves
- ½ teaspoon ginger
- 1 teaspoon thyme
- 1 bay leaf
- 1 Scotch bonnet pepper pierced or replace with ½ teaspoon cayenne pepper
- 3-4 medium tomatoes diced
- 1 bell pepper sliced
- 2 green onions scallion chopped
- Bouillon seasoning optional
- White pepper or black as needed to taste
- 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
Tips & Notes:
- If you are trying to eat healthy then make the fish without frying, or use very little oil when frying the fish. The sauce makes this dish. Word of caution though, it’s really delicious when fried, but then again, it isn’t everything.
- You may leave the scotch bonnet pepper as a whole and pierce just to add flavor.
- Use any firm white fish;(king fish, mackerel , red snapper, tilapia). Here, I used red snapper and tilapia
- If you do not have green seasoning add about 2 tablespoons parsley and or 2 tablespoons basil. Would seriously urge you to make it , it really enlivens soups, stews and can be used as a rub anytime.