Entree: Saint Helena, Ascension and Tristan da Cunha – Spicy Fish Stew (Island-style spicy tomato-based fish stew with firm white fish and aromatic vegetables)
Serving Size: 4
Approximate Time
Prep
15 min
Cook
20 min
Total
35 min
Ingredients
- 4 firm white fish fillets, approx. 6 oz (170 g) each (such as cod, haddock, or grouper)
- 2 tbsp (30 ml) vegetable oil or coconut oil
- 1 large onion, diced
- 1 red bell pepper, seeded and diced
- 2 cloves garlic, minced
- 1 small Scotch bonnet or habanero pepper, seeds removed and finely chopped (adjust to taste)
- 2 tbsp (30 g) tomato paste
- 2 cups (480 ml) crushed tomatoes or canned chopped tomatoes
- 1 can (13.5 oz) (400 ml) coconut milk
- 1 cup (240 ml) fish stock or water
- 1 tsp (5 ml) dried thyme or 1 tbsp (15 ml) fresh thyme leaves
- 1 bay leaf
- 1 tsp (5 ml) kosher salt, plus more to taste
- 1/2 tsp (2.5 ml) freshly ground black pepper
- 1 tbsp (15 ml) fresh lime juice
- 2 tbsp (30 ml) chopped fresh cilantro or parsley for garnish
- 1 lb (450 g) small new potatoes, halved (optional, for a heartier stew)
Instructions
1. Pat the fish fillets dry, season lightly with salt and pepper, and set aside.
2. In a large, heavy pot or deep skillet, heat the oil over medium heat. Add the onion and bell pepper and sauté until softened, about 5 to 7 minutes. Add the garlic and chopped hot pepper and cook 1 minute more until fragrant.
3. Stir in the tomato paste and cook 1 to 2 minutes to caramelize slightly. Add the crushed tomatoes, coconut milk, and fish stock. Stir to combine, then add thyme, bay leaf, salt, and pepper.
4. If using potatoes, add them now. Bring the stew to a gentle simmer, reduce heat to medium-low, and cook until potatoes are nearly tender, about 12 to 15 minutes.
5. Gently nestle the seasoned fish fillets into the simmering broth. Spoon the sauce over the fish, cover, and simmer until the fish is opaque and flakes easily, about 6 to 10 minutes depending on thickness.
6. Remove from heat, stir in the lime juice, taste and adjust seasoning. Discard the bay leaf. Garnish with chopped cilantro or parsley and serve hot with rice, crusty bread, or boiled cassava.
