Caribbean Fish Stew
User Reviews
5
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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
Description
Caribbean Fish Stew is a hearty soup featuring chunks of amberjack or other firm fish cooked with yuca, green plantains, and a sofrito base of onion, garlic, tomato paste, oregano, cilantro, and Scotch bonnet chiles. The broth is a creamy blend of fish broth, coconut milk, and coconut water, infusing the stew with tropical flavor and a smooth mouthfeel.
The stew starts by gently cooking aromatics in coconut oil, building a flavorful base enhanced by the sweetness and heat of the chiles. Yuca and plantains are added to the simmering coconut broth, softening till tender. The fish is added last to ensure it remains flaky and tender. Lime juice added at the end brightens the flavors and balances richness.
This stew can be served on its own or over steamed rice to soak up the flavorful coconut broth. It’s a filling dish that brings tropical ingredients together, showcasing Caribbean culinary influences.
Variety in fish or seafood is encouraged depending on availability. Removing seeds from chiles modulates heat, and alternative root vegetables like taro or sweet potatoes can substitute for yuca or plantains.
Ingredients
- 3 tablespoons coconut oil or vegetable oil
- 1 onion white or yellow, minced
- 1 to 3 Scotch bonnet chile or other chiles, minced
- salt
- 3 cloves garlic minced
- 2 tablespoons tomato paste
- 1 teaspoon oregano dried
- 1/4 cup cilantro divided, chopped
- 1 quart fish broth or seafood or chicken broth
- 1 quart coconut water or regular water
- 1 pint coconut milk canned
- 1 pound yuca root or yam or sweet potato, peeled and cut into batons
- 1 pound green plantains peeled and cut into disks
- 2 pounds amberjack or other firm fish, chunked
- lime juice to taste
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
- You can use different types of fish or seafood depending on availability.
- For authentic flavor, use coconut oil, coconut milk, and coconut water, which are key to the stew’s Caribbean character.
- Plantains used should be starchy bananas, not regular sweet bananas.
- If yuca is unavailable, taro root, yams, or sweet potatoes make good substitutes.
- Remove seeds from Scotch bonnet or habanero chiles to reduce spiciness if desired.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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