Caribbean Stewed Fish (Paleo, Gluten Free + Low Carb)

This Caribbean Stewed Fish recipe is so flavoursome it's a seafood lovers dream. Whole fish is marinated, baked in the oven and then cooked down in a creole sauce. The ultimate weeknight dinner or make it the perfect crowd pleaser.

When it comes to seafood I'm quite partial to two things - shrimp (or prawns as the Brits call them) and fresh fish.

Myself and my family consume fish throughout the year but for some reason you will find us going overboard with copious amounts of fish during the month of April.

With Easter just around the corner I just had to pay homage to my roots with showcasing this Caribbean stewed fish dish.

Many people find fish intimidating to prepare but in the Caribbean it is very commonplace to cook up a whole fish for example some Jamaican Steamed Fish. Moreover, you might even be in luck and be served a whole fish to eat all by yourself.

Some people find that excessive but for me it's perfectly normal.

Although this recipe has a lot of ingredients to it I can promise you it's very simple to bring it all together. It's a case of applying the dry rub to the fish, baking it and then preparing the sauce to accompany it then serve.

Cleaning the fish

No one likes to clean fish I know I don't. I don't have a step by step tutorial for how to gut fish because I usually ask the fish mongers to do it for me.

Although I am quite capable of doing so thanks to my mother and grandmother I rarely do it these days.

If you do not care to scale and gut a fish of your choice then have your fish monger do this for you.

Alternatively.......

• Use  a dull knife to descale the fish. Rake the knife from the tail to the head using a quick pushing up motion
• Make a shallow incision under the fishes belly from the tail to the head
• Use the knife or a spoon to scoop out the innards (internal organs)
• Remove the eyes/fin (some people like to leave the eyes)

You can also check out this post which includes how to clean a variety of meat including fish.

Neutralizing the fish

It is customary to clean fish and poultry prior to applying any seasoning.

You can do so using the any of the following;

• Lime
• Lemon
• Vinegar
• Salt

You can use lime/lemon juice from a jar but I prefer to use it fresh and cut into two halves.

• Place the fish in a medium sized bowl with some water (Picture 1).
• Squeeze the juice from the lemon/lime onto the fish in the bowl (Picture 2).
• Use your hands to massage the lime water over the fish
• Rinse off the fish directly under the tap (do this in a colander if it's easier) (Picture 3).
• Rub the lime halves on the outside and cavity of the fish and rinse off a final time (Picture 4).

How to make Caribbean stewed fish

• 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 (Picture 1).
• Generously season each fish with some of the homemade seasoning used 1 tablespoon for each fish and be sure to use seasoning in the cavity and slashes too (Picture 2).
• 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 (Picture 3).
• 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 (Picture 4).

• Add the bell peppers, grated ginger, stir and cook for 2 minutes (Picture 5).
• Then pour in the tomatoes, 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 (Picture 6 &7).

• 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 (Picture 8).
• 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 ¼ cup of water or more if required.
• Serve accordingly.

Do you have to use a whole fish?

No, you can use fillets or cut the fish up into small pieces if you wish.

Is it okay to remove the fish head?

Yes, some people do not care for that part of the anatomy so feel free to remove.

Can I freeze the fish after cooking it?

No. I wouldn't advise freezing the fish after cooking it. You may certainly refrigerate any leftovers for about 2 days.

Serving suggestions

Notes and tips

• Use any fish that you like. Snapper, hake, sea bass, cod or parrot fish all work well.
• Cut your fish into pieces if you want. You don't have to make this recipe with a whole fish, chopped pieces are fine to use.
• For best results I recommend applying the dry rub for a few hours if you cannot do this overnight.
• If there is too much liquid leftover then increase the heat to high (Do this supervised) for a few minutes so that the excess liquid evaporates.
• I suggest leaving the fish to simmer in the liquid for 20-25 minutes so the flavours are more enhanced and deeply penetrate the fish.
• Make sure to label and store any leftover seasoning in a spice jar so you can re-use it the next time. It is normal to have some leftover seasoning.
• Make sure to discard the stems of the thyme, scotch bonnet and pimento berries before serving.
• The creole sauce is tomato based so definitely add some seasoning to balance the flavour. You may need to add and then taste and adjust.

More fish dishes you may like

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Caribbean Stewed Fish

Paleo, gluten free and dairy free mackerel dish that's packed flavours

5 from 10 votes

Print Pin Rate

Course: Dinner

Cuisine: Caribbean, Jamaican

Prep Time: 10 minutes

Cook Time: 1 hour

Total Time: 1 hour 10 minutes

Servings: 4 servings

Calories: 426kcal

Author: Charla

Ingredients

• ▢ 2 fresh whole fish clean and scaled (see post)(Snapper, mackerel, cod etc..)
• ▢ For the homemade seasoning
• ▢ 2 tablespoon of thyme
• ▢ 2 teaspoon himalayan pink salt
• ▢ 2 teaspoon black pepper
• ▢ 2 teaspoon garlic powder
• ▢ 1 teaspoon cinnamon
• ▢ 1 teaspoon ground coriander
• ▢ 1 teaspoon ginger
• ▢ 1 teaspoon paprika
• ▢ 2 teaspoon coconut sugar

To stew the fish

• ▢ 2 teaspoon homemade fish seasoning see above
• ▢ 3 garlic cloves minced
• ▢ 1 small onion sliced
• ▢ 1 tablespoon ginger grated
• ▢ 1 cup of tomato sauce
• ▢ 1 cup of bell peppers mixed
• ▢ 1 whole scotch bonnet
• ▢ 4 sprigs of thyme
• ▢ 1 teaspoon parsley
• ▢ 1 teaspoon himalayan pink salt
• ▢ ½ teaspoon black pepper
• ▢ 4 pimento berries or ½ teaspoon of allspice
• ▢ 1 cup of warm water

Instructions

• 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 tablespoon 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 ¼ cup of water or more if required.
• Serve accordingly.

Notes

• Use any fish that you like. Snapper, hake, sea bass, cod or parrot fish all work well.
• Cut your fish into pieces if you want. You don't have to make this recipe with a whole fish, chopped pieces are fine to use.
• For best results I recommend applying the dry rub for a few hours if you cannot do this overnight.
• If there is too much liquid leftover then increase the heat to high (Do this supervised) for a few minutes so that the excess liquid evaporates.
• I suggest leaving the fish to simmer in the liquid for 20-25 minutes so the flavours are more enhanced and deeply penetrate the fish.
• Make sure to label and store any leftover seasoning in a spice jar so you can re-use it the next time. It is normal to have some leftover seasoning.
• Make sure to discard the stems of the thyme, scotch bonnet and pimento berries before serving.
• The creole sauce is tomato based so definitely add some seasoning to balance the flavour. You may need to add and then taste and adjust.

Nutrition

Calories: 426kcal | Carbohydrates: 16g | Protein: 48g | Fat: 18g | Saturated Fat: 5g | Cholesterol: 106mg | Sodium: 2015mg | Potassium: 1251mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1875IU | Vitamin C: 69mg | Calcium: 119mg | Iron: 5mg

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