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+ servings
Two fish in the skillet
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Caribbean Stewed Fish

Paleo, gluten free and dairy free mackerel dish that's packed flavours
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/356F/gas mark 5
  • Coat the 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.

Video

Notes

  • Use any fish that you like. Snapper, hake, sea bass, butter fish, 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 25-30 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