Caribbean Stewed Fish

Ingredients

• Cod

  Fish, atlantic, raw

  24 oz or 680g

• Thyme

  Spices, dried

  2 tbsp, ground or 9g

• Salt

  Table

  1 tsp or 6g

• Pepper

  Spices, black

  2 tsp or 4g

• Garlic powder

  Spices

  2 tsp or 6g

• Cinnamon

  Spices, ground

  1 tsp or 3g

• Coriander leaf

  Spices, dried

  1 tsp or 0.6g

• Ginger

  Spices, ground

  1 tsp or 2g

• Paprika

  Spices

  1 tsp or 2g

• Coconut Sugar

  Organic Granulated - Trader Joe's

  2 teaspoon or 8g

• Fish Seasoning

  Sadaf

  2 tsp or 6g

• Garlic

  Raw

  3 cloves, minced or 9g

• Onions

  Raw

  1 small or 70g

• Ginger root

  Raw

  1 tbsp or 6g

• Tomatoes

  Red, ripe, raw, year round average

  1 cup cherry tomatoes or 149g

• Red bell pepper

  Sweet, raw

  1 cup, sliced or 92g

• Scotch Bonnet Pepper

  Brooks Tropicals

  1 pepper or 100g

• Thyme

  Fresh

  2 tsp or 2g

• Parsley

  Raw

  1 tsp or 1g

• Salt

  Table

  1 tsp or 6g

• Pepper

  Spices, black

  ½ tsp or 1g

• Allspice

  Spices, ground

  ½ tsp or 1g

• Water

  Plain, clean water

  1 cup or 237g

Directions

1. Place the fish on a chopping board and using a chef's knife (or utility knife) slash the fish diagonally with a 3-4cm gap in between each slash. Be careful not to slash too deep into the fish cavity. Repeat this step on the other side.
2. Generously season each fish with some of the homemade seasoning used 1 tbsp for each fish and be sure to use seasoning in the cavity and slashes too
3. Wrap and refrigerate the fish overnight or for at least several hours.
4. Preheat the oven on 180c/350f/gas mark 5
5. Coat some aluminium foil with melted coconut/olive oil and wrap the fish tightly.
6. Place on a baking tray and roast for 25 minutes (remove and set aside when done)
7. As the fish is cooking in the oven, prepare the ingredients ready for the fish to be stewed in the creole sauce.
8. On low-medium heat, melt 2 tablespoons of oil in a large frying pan, then proceed to saute the onion and garlic until translucent.
9. Add the bell peppers, grated ginger, stir and cook for 2 minutes.
10. Then pour in the tomatoes, add the pimento berries, scotch bonnet pink salt, black pepper, sprigs of thyme and parsley before adding 1 cup of water then stir everything together.
11. Add some more of the homemade seasoning (I added about 2-3 tsp), do a taste test to adjust.
12. Use an egg spatula to carefully lower each fish into the pan.
13. Increase the heat to high to bring to the boil before reducing to a simmer. Use a spoon to baste the fish in the liquid.
14. Cover with the lid and leave to simmer for 25-30 minutes on low heat. Check the liquid levels throughout this time and add 1/4 cup of water or more if required.
15. Serve accordingly.
16. Recipe by: Charla (source: https://thatgirlcookshealthy.com/caribbean-style-stewed-mackerel/)