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.
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