Caribbean Fish Stew
User Reviews
5.0
21 reviews
Excellent
-
Prep Time
20 mins
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Cook Time
1 hr
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Total Time
1 hr 20 mins
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Servings
8 people
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Calories
535 kcal
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Course
Main Course, Soup
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Cuisine
Caribbean
Caribbean Fish Stew
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I've mentioned a ton of possible substitutions above, so that should get you set for using what you have around. This stew will keep in the fridge for a few days, but it doesn't freeze well. Serve it with steamed rice if you want to bulk it up.
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Ingredients
- 3 tablespoons coconut oil, or vegetable oil
- 1 white or yellow onion, minced
- 1 to 3 Scotch bonnet or other chiles, minced
- salt
- 3 cloves garlic, minced
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1/4 cup chopped cilantro, divided
- 1 quart fish, seafood or chicken broth
- 1 quart coconut water, or regular water
- 1 pint canned coconut milk
- 1 pound yuca root, peeled and cut into batons (or yam or sweet potato)
- 1 pound green plantains, peeled and cut into disks
- 2 pounds amberjack, chunked (or other firm fish)
- Lime juice to taste
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Instructions
- In a large, lidded pot such as a Dutch oven, heat the coconut oil over medium-high heat. When it's hot, add the onion and chiles and stir well. Add some salt. Cook, stirring often, until the onion is translucent, about 4 to 6 minutes.
- Add the garlic and cook another minute, then stir in the tomato paste, oregano and about 1 tablespoon of the chopped cilantro. Add a splash of tot coconut water (or regular water), mix well and turn the heat to low. This is your sofrito, your soup base. Cook gently for 15 minutes, stirring from time to time.
- Pour in the rest of the coconut water, the stock and the coconut milk, as well as the yuca and the plantains. Bring it to a simmer and add salt to taste. Simmer until the vegetables are tender, about 30 minutes or so.
- Add the fish, as well as shrimp if you have some. Cook this gently for about 5 to 10 minutes. Add the rest of the cilantro and serve with lime wedges. You can serve this over steamed rice if you want. Rice cooked in coconut milk is especially good with this stew.
Notes
- Feel free to use whatever fish or seafood you have available.
- Coconut is a major player here, so if you can get coconut oil, milk and water, do it. It gives this stew a very Caribbean feel.
- Plantains are starchy bananas. Don't use regular bananas.
- Yuca is also called manioc or cassava. It's actually in a lot of supermarkets. Taro root, yams, sweet potatoes are all good alternatives.
- In a perfect world you'd have lots of chiles dulce, which are sweet habaneros. They're impossible to find, so use a couple habaneros or Scotch bonnets instead. Remove the seeds for less heat.
Nutrition Information
Show Details
Calories
535kcal
(27%)
Carbohydrates
51g
(17%)
Protein
29g
(58%)
Fat
26g
(40%)
Saturated Fat
19g
(95%)
Cholesterol
67mg
(22%)
Sodium
280mg
(12%)
Potassium
1477mg
(42%)
Fiber
5g
(20%)
Sugar
16g
(32%)
Vitamin A
1204IU
(24%)
Vitamin C
31mg
(34%)
Calcium
72mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8people
Amount Per Serving
Calories 535 kcal
% Daily Value*
| Calories | 535kcal | 27% |
| Carbohydrates | 51g | 17% |
| Protein | 29g | 58% |
| Fat | 26g | 40% |
| Saturated Fat | 19g | 95% |
| Cholesterol | 67mg | 22% |
| Sodium | 280mg | 12% |
| Potassium | 1477mg | 31% |
| Fiber | 5g | 20% |
| Sugar | 16g | 32% |
| Vitamin A | 1204IU | 24% |
| Vitamin C | 31mg | 34% |
| Calcium | 72mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
21 reviews
Excellent
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