Caribbean Stewed Fish Food

CARIBBEAN STEWED FISH

Steps:

• 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 tbsp 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 1/4 cup of water or more if required.
• Serve accordingly.

NATALIE'S TRINIDADIAN FISH STEW

Steps:

• Pour the juice and scatter the zest of the first lime into a shallow dish big enough to fit the fish in one layer. Swirl the juice around so it covers the entire surface of the dish. Lay the fish on top and pour over the lemon juice.
• Strip the thyme leaves off the stalks and crush them with a pinch of salt and the white pepper using a pestle and mortar to make a rough paste. Tip the thyme paste over the fish and gently massage it in, taking care not to break up the flesh at all. Pour the rum over and give it one last rub. Cover and leave to marinate out of the fridge for about 1 hour.
• Heat the oil in a wide shallow pan with a lid. Throw in the onion rings and cook for 4-5 minutes until they begin to soften. Tip the coriander, garlic, tomato slices and sugar in with the onions, stir and cook for about 3-4 minutes until the tomatoes begin to release their juices and everything smells sweet.
• Lift the fish from its marinade and nestle it in the pan among the onions and tomatoes. Pour over the marinade, 3 tbsp of water and the Angostura bitters, if you are using it.
• Cover the pan and gently cook for 6-8 minutes until the fish flakes easily and the onions are softened but still have some bite to them. Season with salt and pepper. The authentic Trinidadian dish is tangy-sweet with lots of thyme flavour and very limey, so taste the sauce and if you want more tang, squeeze over the remaining lime. Serve with basmati rice or boiled potatoes and steamed vegetables.

JAMAICAN STEWED FISH

Steps:

• In large nonstick skillet, heat oil over medium-high heat. Season both sides of fish with salt and pepper; add fish to skillet. Cook until underside browns, about 3 minutes. Turn fish and remove from pan. Reduce heat.
• Add onion and bell pepper to skillet; saute about 3 minutes. Stir in tomatoes, and jerk seasoning. Cover and cook until tomatoes break down slightly, about 3 minutes.
• Return fish to skillet, browned side up; spoon with sauce.
• Cover and cook over low heat until fish is done, about 7 minutes. Serve with brown or white rice or pita bread.