Jamaican Brown Stew Fish

Ingredients

• 2 pounds (900g) fish fillets (such as red snapper or grouper) 2 pounds (900g) fish fillets (such as red snapper or grouper)
• 1 tablespoon vegetable oil 1 tablespoon vegetable oil
• 1 onion, sliced 1 onion, sliced
• 2 cloves garlic, minced 2 cloves garlic, minced
• 1 teaspoon fresh thyme leaves 1 teaspoon fresh thyme leaves
• 1 teaspoon allspice 1 teaspoon allspice
• 1 teaspoon paprika 1 teaspoon paprika
• 1 teaspoon brown sugar 1 teaspoon brown sugar
• 1 teaspoon Worcestershire sauce 1 teaspoon Worcestershire sauce
• 1 cup (240ml) vegetable broth 1 cup (240ml) vegetable broth
• 1 cup (240ml) diced tomatoes 1 cup (240ml) diced tomatoes
• 1 bell pepper, sliced (any color) 1 bell pepper, sliced (any color)
• 1 scotch bonnet pepper (optional, for heat) 1 scotch bonnet pepper (optional, for heat)
• Salt and pepper to taste Salt and pepper to taste
• Fresh cilantro or parsley, for garnish Fresh cilantro or parsley, for garnish

Nutrition

• Calories (kcal / KJ): 250 kcal / 1046 KJ
• Fat (total, saturated): 8g, 1g
• Carbohydrates (total, sugars): 10g, 4g
• Protein: 35g
• Fiber: 2g
• Salt: 1g

Preparation

1. 1.
   Season the fish fillets with salt and pepper.
2. 2.
   In a large skillet, heat the vegetable oil over medium heat.
3. 3.
   Add the fish fillets to the skillet and cook until browned on both sides. Remove from the skillet and set aside.
4. 4.
   In the same skillet, add the sliced onion, minced garlic, and fresh thyme leaves. Sauté until the onion is translucent and fragrant.
5. 5.
   Stir in the allspice, paprika, brown sugar, and Worcestershire sauce. Cook for another minute to toast the spices.
6. 6.
   Pour in the vegetable broth and diced tomatoes. Bring to a simmer.
7. 7.
   Add the sliced bell pepper and scotch bonnet pepper (if using) to the skillet. Simmer for 5 minutes to allow the flavors to meld together.
8. 8.
   Gently place the browned fish fillets back into the skillet, ensuring they are submerged in the sauce. Cover and simmer for 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.
9. 9.
   Adjust the seasoning with salt and pepper to taste.
10. 10.
    Garnish with fresh cilantro or parsley before serving.

Treat your ingredients with care...

• Fish — Ensure the fish fillets are fresh and of high quality. If using frozen fish, thaw it completely before cooking to ensure even cooking and optimal texture.

Tips & Tricks

• For a spicier version, leave the seeds in the scotch bonnet pepper or add a few dashes of hot sauce.
• Serve the Jamaican Brown Stew Fish with a side of fried plantains for an authentic Caribbean experience.
• If you prefer a thicker sauce, you can mix a tablespoon of cornstarch with water and add it to the simmering sauce to thicken it.

Serving advice

Serve the Jamaican Brown Stew Fish hot over a bed of steamed rice or alongside traditional Jamaican rice and peas. Garnish with fresh cilantro or parsley for a pop of color and freshness.

Presentation advice

Arrange the fish fillets on a platter and spoon the flavorful sauce over the top. Garnish with fresh herbs and serve with a side of vibrant steamed vegetables for an eye-catching presentation.