The Caribbean-inspired seafood stew recipe brings a heat island ambiance to your desk

This base, which also includes brightly colored yellow peppers and tomatoes, is quick and easy to put together, but it’s nice that it can be made ahead of time so it’s ready when you are. And when that time comes, just add large pieces of fish fillet and prawns to the saucepan and let them simmer for a few minutes until just cooked through.

In keeping with the island mood, I recommend using warm water fish like red snapper or mahi-mahi, but any firm white fish fillet will work. You can also replace the prawns with additional fish or scallops if you wish.

The half scottish hood or habanero pepper add a medium-flavored heat to the stew that is noticeable but not overwhelming. You can also use them to a greater or lesser extent to taste (a little goes far) or substitute for a milder chilli like jalapeño.

Served over rice with a fresh spray of coriander leaves, it’s a healthy meal that has a sunny thrill and when I close my eyes I swear I can hear the palm trees rustle in the wind.

ingredients

  • 2 tablespoons of neutral oil such as rapeseed, grapeseed or avocado oil
  • 1 medium yellow onion (about 8 ounces), diced
  • 1 medium yellow or orange bell pepper (approximately 8 ounces), diced
  • 1 celery stalk, sliced
  • 1/2 Scotch Bonnet or Habanero pepper, pitted and thinly sliced
  • 2 cloves of garlic, chopped or finely grated
  • 1 1/2 teaspoons of chopped fresh thyme
  • 1/2 teaspoon kosher salt and more to taste
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup canned diced tomatoes with no added salt or 1 cup freshly diced tomatoes with juices
  • 1 cup of seafood stock or water
  • 1 tablespoon of fresh lime juice and more to taste
  • 1 1/2 pounds of skinless red snapper, mahi mahi, or other white fish fillet, cut into 1 1/2 inch pieces
  • 8 ounce large shrimp (about 12 shrimp), peeled and deveined
  • 1/4 cup fresh coriander leaves
  • Cooked rice for serving (optional)

Step 1

In a large Dutch oven or large, deep pan, heat the oil over medium heat until shimmering. Add the onion, bell pepper, celery, scotch bonnet, or habanero and cook, stirring occasionally, for 4 to 5 minutes, until the vegetables are a little softer but not browned. Stir in garlic, thyme, salt and pepper and cook for another 30 seconds. Add the tomatoes, seafood stock or water and the lime juice and bring to a boil. Reduce the heat to medium-low, cover, and simmer until the sauce thickens and the flavors merge (about 10 minutes). (If you don’t want to eat right away, you can let the stew cool completely, then cover and refrigerate until ready to use.)

step 2

Gently stir in the fish and prawns, set the heat to medium, cover and cook, stirring occasionally, until the seafood is just cooked through, 5 to 7 minutes. Season to taste and season with additional salt and lime juice. Spread the stew on bowls, garnish with coriander and serve with rice if desired.

Nutritional information

Calories: 354; Total fat: 10 g; Saturated fat: 1 g; Cholesterol: 134 mg; Sodium: 597 mg; Carbohydrates: 19 g; Dietary fiber: 3 g; Sugar: 8 g; Protein: 45 g.

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