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Caribbean Fish Stew

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.

Prep Time
20 mins
Cook Time
1 hr
Total Time
1 hr 20 mins
Servings: 8 people
Calories: 535 kcal
Course: Main Course , Soup
Cuisine: Caribbean

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

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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

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

% 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.