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Prep Time: 0 Minutes Cook Time: 20 Minutes |
Ready In: 20 Minutes Servings: 4 |
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Got the Desperation Dinners cookbook from the library. I'm posting the recipes I want to keep, which is most of them. This is a Jamaican-style fish stew that's easy & healthy. AND it's delicious - so light and flavorful. Read more . Deceptively simple. Ingredients:
1/3 cup flour |
2 t vegetable oil |
1 1/2 lbs firm white fish fillets (i.e. cod, flounder,tilapia) |
1/2 tsp seasoning salt |
1/2 tsp black pepper |
12 already-peeled baby carrots |
1 1/2 cups water, broth, or white wine (ar any combination) |
1 t red wine vinegar |
1 tsp worcestershire sauce |
1 medium onion |
1 green bell pepper |
1 large, ripe tomato |
Directions:
1. Spread the flour on a plate
2. Heat the oil in a large Dutch oven or soup pot over medium-high heat.
3. Cut the fish fillets crosswise in half. Sprinkle seasoning salt and black pepper over each half.
4. Dip each piece in flour & coat on both sides. Shake off any excess. Discard the remaining flour.
5. Place fish pieces in hot oil & fry for 3 minutes on the first side. Turn and fry 2 minutes on the other side.
6. While the fish cooks, slice each baby carrot into 4 long strips.
7. When the fish has browned, add the water/broth/wine, carrots, vinegar, and Worcestershire.
8. Cover, turn the heat to high, and bring to a boil.
9. Peel the onion and cut it into 1/4-inch slices. Add to the pot, separating the slices into rings.
10. Seed the pepper, cut it into 1/4-inch strips, and add.
11. Cut the tomato into wedges, and add.
12. Re-cover the pot between additions.
13. Continue to boil the stew, covered, until the vegetables are soft and fragrant, and the liquid reduces to a gravy, about 7 minutes.
14. Serve at once, cutting each fish piece in half, and spooning some of the vegetables and gravy over the top.
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