Entree: Turks and Caicos Islands – Stewed Fish (Firm white fish simmered in a seasoned tomato-based broth with Caribbean herbs and peppers)

Serving Size: 4

Approximate Time

Prep 10 min

Cook 15 min

Total 30 min

Ingredients

- 2 lb (900 g) firm white fish fillets such as snapper or grouper, cut into 2-inch pieces
- 2 tbsp (30 ml) vegetable oil
- 1 large onion, chopped (about 8 oz / 225 g)
- 1 green bell pepper, chopped (about 6 oz / 170 g)
- 2 medium tomatoes, chopped (about 10 oz / 280 g)
- 3 cloves (approx. 9 g) garlic, minced
- 2 scallions, chopped (about 20 g)
- 1 small scotch bonnet or habanero pepper, pierced (leave whole for mild heat) or chopped for more heat
- 1 tbsp (15 g) tomato paste
- 1 cup (240 ml) fish stock or water
- 1/2 cup (120 ml) coconut milk (optional for creaminess)
- 1 tsp (1 g) dried thyme or 2 tsp (2 g) fresh thyme
- 1 tsp (5 g) paprika
- 2 tsp (10 g) salt, adjust to taste
- 1/2 tsp (1 g) freshly ground black pepper
- 2 tbsp (8 g) fresh parsley or cilantro, chopped
- Juice of 1 lime (about 1 tbsp / 15 ml) for finishing

Instructions

1. Heat the vegetable oil in a large skillet or saucepan over medium heat. Add the chopped onion and bell pepper and sauté until softened, about 5 minutes.
2. Stir in the garlic, scallions, and thyme and cook 1 minute until fragrant. Add the chopped tomatoes and tomato paste and cook 3–4 minutes to break down the tomatoes.
3. Pour in fish stock and coconut milk if using, bring the sauce to a gentle simmer, then add the scotch bonnet pepper (whole for milder heat) and season with paprika, salt, and pepper.
4. Carefully add the fish pieces to the simmering sauce in a single layer. Reduce heat to low, cover, and simmer gently for 8–12 minutes, or until the fish is opaque and flakes easily.
5. Remove and discard the whole scotch bonnet if used whole. Stir in lime juice and chopped parsley or cilantro, taste and adjust seasoning.
6. Serve the stewed fish hot with steamed rice, boiled provisions, or crusty bread to soak up the sauce.