Directions:
- Wash the fish in a lime juice/water solution. Dry the fish with a paper hand towel or cloth to remove all the juice and water; this will stop any potential hot splashes from the hot oil in the skillet, when the fish in placed into the hot oil later on.
- Rub a pinch of salt and pepper on each piece of fish. Heat the oil in the skillet on high for 2 minutes or so, then turn the heat to medium. Carefully place fish into the oil in the skillet.
- Pan-fry fish until golden brown. During the frying process, do not move the fish around in the skillet because this will cause the pieces of fish to break into small pieces.
- Its Jamaican Brown Stew Fish you're making, not fish salad.
- Remove fish from skillet.
- Discard the oil and replace with fresh oil. Sauté the onions, garlic and green bell peppers together. Cover the pot for 1 minute, while the vegetables sizzle.
- Next add water to the vegetables and allow the vegetables to cook for another five minutes.
- Now add the ginger root, mushroom soy sauce, scotch bonnet pepper, thyme and browning.
- Cover the pot and cook for 5 minutes, add salt to taste and then add fish to stew and simmer for 3 minutes.
- Serve with dumplings, or rice & peas, or white rice, or pasta, yam & banana, or bread.
- Option 1: You can use a little white wine in the stew too- just before you add the browning and soy sauce to the pot.
- Option 2: You can add bread crumbs to the stew for extra thickness.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 372.43 Kcal (1559 kJ) | ||
| Calories from fat | 163.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.18g | 28% | |
|---|---|---|---|
| Cholesterol | 51.4mg | 17% | |
| Sodium | 1969.86mg | 82% | |
| Potassium | 557.27mg | 12% | |
| Total Carbs | 29.78g | 10% | |
| Sugars | 1.59g | 6% | |
| Dietary Fiber | 2.43g | 10% | |
| Protein | 23.03g | 46% | |
| Vitamin C | 22.7mg | 38% | |
| Vitamin A | 0.5mg | 16% | |
| Iron | 11.5mg | 64% | |
| Calcium | 45.4mg | 5% | |
| Amount Per 100 g | |||
| Calories | 147.04 Kcal (616 kJ) | ||
| Calories from fat | 64.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.18g | 28% | |
|---|---|---|---|
| Cholesterol | 20.29mg | 17% | |
| Sodium | 777.71mg | 82% | |
| Potassium | 220.01mg | 12% | |
| Total Carbs | 11.76g | 10% | |
| Sugars | 0.63g | 6% | |
| Dietary Fiber | 0.96g | 10% | |
| Protein | 9.09g | 46% | |
| Vitamin C | 9mg | 38% | |
| Vitamin A | 0.2mg | 16% | |
| Iron | 4.6mg | 64% | |
| Calcium | 17.9mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Try this similar recipes
-
Mediterranean Lentil Soup
Lentils (washed and sorted), Water, Onion and 8 more.. -
Cheesy Chicken Burger W/ Corn & Carrot Relish
Onion, finely chopped, Garlic clove, crushed and 14 more.. -
Artichoke Saute
Head garlic, Boiling water, Olive oil and 9 more.. -
Turkey Soup
Turkey carcass , remove most meat to add later and crack ... and 15 more.. -
Bermuda Fish Chowder
Onion, chopped, Green bell pepper, chopped and 20 more.. -
Four-Bean Chili
Onion (chopped ) and 18 more.. -
Stuffed Heart
Venison heart or 1 beef heart, Salt and pepper, Bacon and 10 more.. -
Green Beans with Roasted-Onion Vinaigrette
Red onions, peeled (about 1 lb), Olive oil, divided, Salt and 6 more.. -
Chicken With Dumplings (Slimmed Down)
Water, divided, Chicken breast halves and 13 more.. -
Sauteed Tilapia Tacos With Grilled Peppers and Onions
White onions, Sweet bell peppers, Salt, divided and 5 more.. -
Sauteed Tilapia Tacos with Grilled Peppers and Onion
Thick) slices white onion, Sweet bell peppers and 6 more.. -
Quick 'n' Easy Chicken Barbecue Pizza
Onion, chopped, Red bell pepper, chopped, Salt, Pepper and 7 more.. -
Awesome Red Beans and Rice
Red kidney beans, Green bell pepper, Onion, Celery ribs and 9 more..
Also Try
-
-
-
-
-
-
-
-
-
-
Tunisian Fish Stew With Potatoes
New potato , scrubbed, peeled and cut into thick slices and 11 more..
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
