Stew Fish: Trinidad & Tobago’s Flavorful Classic
Introduction
Dive into the rich and comforting flavors of Trinidad & Tobago with stew fish. This beloved dish features marinated fish, browned and simmered in a savory, aromatic sauce with tomatoes, onions, and spices. Perfect for a hearty Caribbean meal, it brings the taste of the islands right to your kitchen. Find the recipe here !
Stay Connected! Follow us on Facebook for more recipes and cooking tips!
Historical & Cultural Significance
Stew fish is deeply rooted in Caribbean cooking, embodying Trinidad & Tobago’s tradition of blending spices and fresh ingredients. It’s a family favorite, often prepared for special gatherings or simply as a satisfying weekday meal. Passed down through generations, it’s a true taste of home for many.
The Flavor Experience
Picture tender, well-seasoned fish infused with a sauce that’s savory, slightly sweet, and filled with aromatic spices. Each bite melts in your mouth, offering layers of tomato, garlic, peppers, and thyme. Enjoy it with rice, dumplings, or provisions for a wholesome Caribbean meal.
Key Ingredients
-
Fish (kingfish, red snapper, or your choice): Marinated with green seasoning for deep flavor.
-
Green Seasoning: A mix of fresh herbs like chadon beni (culantro), thyme, garlic, and scallions.
-
Tomatoes & Peppers: The base of the flavorful sauce.
-
Caribbean Spices: Enhances the dish with warmth and depth.
Stew Fish Recipe for 2
Ingredients
-
Fish: 2 fish steaks (e.g., kingfish or red snapper), about 200-250g each
-
Green Seasoning: 2 tbsp (blend of scallions, thyme, garlic, chadon beni/cilantro)
-
Salt: 1 tsp
-
Black Pepper: 1/2 tsp
-
Oil: 2 tbsp (for browning)
For the Sauce:
-
Onion: 1 small, chopped
-
Garlic: 2 cloves, minced
-
Tomato Paste: 2 tbsp
-
Tomatoes: 1 medium, chopped
-
Bell Pepper: 1/2, chopped
-
Water: 1 cup
-
Thyme: 1/2 tsp (dried or fresh sprigs)
-
Salt & Pepper: To taste
-
Scotch Bonnet Pepper (Optional): 1 small piece (for heat
Instructions
-
Marinate the Fish:
-
Rub the fish steaks with 2 tbsp green seasoning, 1 tsp salt, and 1/2 tsp black pepper. Allow to marinate for 30 minutes for deeper flavor.
-
-
Brown the Fish:
-
Heat 2 tbsp oil in a pot over medium heat.
-
Add the marinated fish and brown on each side for about 2-3 minutes. Remove and set aside.
-
-
Make the Sauce:
-
In the same pot, sauté 1 chopped onion and 2 minced garlic cloves until fragrant (about 2-3 minutes).
-
Add 2 tbsp tomato paste and 1 chopped tomato. Stir and cook for 3-4 minutes to release the tomato's flavors.
-
Add 1/2 chopped bell pepper, 1 cup water, 1/2 tsp thyme, and season with salt and pepper to taste. If you want heat, add a small piece of Scotch bonnet pepper.
-
Let the sauce simmer for 5 minutes.
-
-
Combine & Cook:
-
Gently place the browned fish into the simmering sauce, spooning some sauce over the fish.
-
Cover and let simmer for 15-20 minutes, allowing the flavors to meld and the fish to become tender.
-
-
Tips & Variations
-
Spice it Up: Add Scotch bonnet pepper for heat.
-
Alternative Fish: Use fillets of your choice, such as tilapia or mahi-mahi.
-
Serving Suggestions: Pair with rice, fried dumplings, or steamed ground provisions.