Are you craving a vibrant, flavorful dish that transports you straight to the sunny shores of Jamaica? Then look no further! This Jamaican Stew Fish recipe is a delicious and easy-to-make meal perfect for a weeknight dinner or a special occasion. It’s a fantastic example of homemade cooking at its finest, bursting with authentic Caribbean spices and the fresh taste of the sea. Get ready to experience the best of Jamaican cuisine right in your own home! This quick dinner idea is also a healthy meal option, packed with protein and flavor.
Ingredients for Delicious Jamaican Stew Fish
This recipe serves 4-6 people. Adjust the quantities as needed for larger or smaller groups.
- 1 lb firm white fish fillets (cod, snapper, or tilapia work well) – Cut into 1-inch pieces.
- 1 large onion, chopped
- 2 green bell peppers, chopped
- 2 scotch bonnet peppers, finely chopped (remove seeds for less heat) – Use caution handling these!
- 4 cloves garlic, minced
- 1 (14.5 oz) can diced tomatoes, undrained
- 1 (13.5 oz) can coconut milk
- 1 cup fish stock or water
- 2 tbsp tomato paste
- 1 tbsp ground allspice
- 1 tbsp ground thyme
- 1 tsp ground ginger
- 1 tsp dried Scotch Bonnet peppers (optional, for extra heat)
- 1/2 tsp black pepper
- 1/4 tsp salt (or to taste)
- 2 tbsp vegetable oil
- Fresh thyme sprigs (for garnish)
- Lime wedges (for serving)
- Cooked rice (for serving)
Step-by-Step Instructions for Easy Jamaican Stew Fish
Get Started: Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onions and bell peppers and cook until softened, about 5-7 minutes.
Add the Spices: Stir in the minced garlic, scotch bonnet peppers, tomato paste, allspice, thyme, ginger, black pepper, and salt. Cook for another minute, stirring constantly, to release the aromatic spices. This step builds a fantastic flavor base for your stew fish.
Simmer the Sauce: Add the diced tomatoes (undrained), coconut milk, and fish stock (or water) to the pot. Bring the mixture to a gentle simmer, then reduce the heat to low.
Cook the Fish: Gently add the fish fillets to the simmering sauce. Avoid overcrowding the pot; if necessary, cook in batches. Cover the pot and let it simmer for about 8-10 minutes, or until the fish is cooked through and flakes easily with a fork. Do not overcook the fish, as it will become tough.
Serve and Enjoy: Once cooked, garnish your delicious Jamaican stew fish with fresh thyme sprigs and serve immediately with cooked rice and lime wedges. The lime juice adds a wonderful brightness to the richness of the coconut milk and spices.
Cooking Tips for the Best Stew Fish
- For a richer flavor, use homemade fish stock instead of water.
- Adjust the amount of scotch bonnet peppers to your preferred spice level. Remember, you can always add more heat, but you can’t take it away!
- Don’t overcook the fish. Overcooked fish becomes dry and tough.
- Feel free to add other vegetables, such as carrots, potatoes, or okra, to your stew fish.
Variations on This Easy Recipe
- Add some heat: Include a few slices of fresh scotch bonnet pepper for an extra kick.
- Seafood lover's delight: Experiment with other types of fish, or add shrimp or scallops for a heartier meal.
- Make it a complete meal: Serve with your favorite sides such as rice and peas, festival, or bammy.
Nutritional Information (per serving, approximate)
This is an estimate and may vary based on specific ingredients used.
- Calories: Approximately 350-400
- Protein: Around 30-40g
- Fat: Around 15-20g
- Carbohydrates: Around 20-30g
This Jamaican Stew Fish recipe is a fantastic addition to your repertoire of healthy meals and easy recipes. It's a flavorful and satisfying dish that's sure to become a family favorite. Enjoy the taste of Jamaica!