Jamaican Coconut Mackerel Stew

Ingredients

• 2 lbs (900g) mackerel fillets, cut into chunks 2 lbs (900g) mackerel fillets, cut into chunks
• 2 tablespoons vegetable oil 2 tablespoons vegetable oil
• 1 onion, finely chopped 1 onion, finely chopped
• 2 cloves of garlic, minced 2 cloves of garlic, minced
• 1 Scotch bonnet pepper, seeded and minced 1 Scotch bonnet pepper, seeded and minced
• 1 red bell pepper, sliced 1 red bell pepper, sliced
• 1 green bell pepper, sliced 1 green bell pepper, sliced
• 1 can (400ml) coconut milk 1 can (400ml) coconut milk
• 2 tomatoes, diced 2 tomatoes, diced
• 2 sprigs of fresh thyme 2 sprigs of fresh thyme
• 1 teaspoon ground allspice 1 teaspoon ground allspice
• Salt and pepper to taste Salt and pepper to taste

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 22g, 16g
• Carbohydrates (total, sugars): 8g, 4g
• Protein: 25g
• Fiber: 2g
• Salt: 1g

Preparation

1. 1.
   Heat the vegetable oil in a large pot over medium heat.
2. 2.
   Add the chopped onion, minced garlic, and minced Scotch bonnet pepper. Sauté until the onions are translucent and fragrant.
3. 3.
   Add the sliced bell peppers and cook for another 2 minutes.
4. 4.
   Pour in the coconut milk and stir well to combine.
5. 5.
   Add the diced tomatoes, fresh thyme, and ground allspice. Season with salt and pepper to taste.
6. 6.
   Gently place the mackerel fillets into the pot, ensuring they are submerged in the coconut milk mixture.
7. 7.
   Reduce the heat to low and simmer for 15-20 minutes, or until the mackerel is cooked through and tender.
8. 8.
   Serve the Jamaican Coconut Mackerel Stew hot with steamed rice or Jamaican hard dough bread.

Treat your ingredients with care...

• Mackerel — Ensure the mackerel fillets are fresh and free from any strong fishy odor. If fresh mackerel is not available, you can use frozen mackerel fillets, but make sure to thaw them completely before cooking.
• Scotch bonnet pepper — Handle with caution as it is a very spicy pepper. Wear gloves while handling and mincing the pepper to avoid skin irritation. Adjust the amount according to your spice tolerance.

Tips & Tricks

• For a milder version, remove the seeds and membranes from the Scotch bonnet pepper before mincing.
• If you prefer a thicker stew, you can add a tablespoon of tomato paste to the coconut milk mixture.
• Garnish the stew with freshly chopped cilantro or parsley for an extra burst of freshness.
• Leftovers can be refrigerated for up to 3 days and reheated gently on the stovetop.

Serving advice

Serve the Jamaican Coconut Mackerel Stew in deep bowls, allowing the flavors to meld together. Accompany it with steamed rice or Jamaican hard dough bread to soak up the delicious sauce.

Presentation advice

Garnish the stew with a sprinkle of fresh thyme leaves and a few slices of red and green bell peppers for a vibrant and appetizing presentation.