Caribbean Fish Stew
with coconut rice / plantain chips

Name: Caribbean Fish Stew
Cook time: 35 min
Total time: 35 min
Yield: 4
Ingredients: 1 cup Rice, uncooked white or brown; 1/2 cup Coconut milk, light; 1 cup Water; 1 lb Tilapia, chopped into bite-sized pieces (sub any firm white fish); 1 tsp + 1 tsp Jerk seasoning (use more or less depending on your spice preference; sub Cajun seasoning); 1/2 Onions, medium, chopped; 1 Bell peppers, any color, chopped; 3 cloves Garlic, minced; 1 tsp Ginger, fresh, minced; 12 oz Squash, yellow, cubed (sub zucchini); 1/2 Limes, wedges; 3 Tbsp Cilantro, fresh, chopped; 1 Tbsp Oil, cooking; 1 Tbsp Soy sauce, low-sodium; 2 tsp Brown sugar; 1/2 tsp Thyme, dried; 1 can Tomatoes, diced (14 oz / 397 g); 3 cups Stock, any type; 2 tsp Lime juice; 2 cups Plantain chips, store-bought, for serving (sub sweet potato chips)

Active: 35 Total: 35

Original GF Paleo Vegetarian

This quick stew is bright and fresh with a pop of spice. You can use any type of firm white fish or shellfish, or try a combination.
Smarts: Jerk seasoning is a Caribbean spice blend that contains hot peppers. Different brands can vary widely in spiciness, so add it a little at a time.

Proteins

Fish, non-canned

Cuisines

Caribbean

Ingredients

Metric

Servings:

Coconut Rice:

Rice, uncooked white or brown - 1 cup
Coconut milk, light - 1/2 cup
Water - 1 cup

Caribbean Fish Stew:

Tilapia - 1 lb , chopped into bite-sized pieces (sub any firm white fish)
Jerk seasoning - 1 tsp + 1 tsp (use more or less depending on your spice preference; sub Cajun seasoning)
Onions, medium - 1/2 , chopped
Bell peppers, any color - 1 , chopped
Garlic - 3 cloves , minced
Ginger, fresh - 1 tsp , minced
Squash, yellow - 12 oz , cubed (sub zucchini)
Limes - 1/2 , wedges
Cilantro, fresh - 3 Tbsp , chopped
Oil, cooking - 1 Tbsp
Soy sauce, low-sodium - 1 Tbsp
Brown sugar - 2 tsp
Thyme, dried - 1/2 tsp
Tomatoes, diced (14 oz / 397 g) - 1 can
Stock, any type - 3 cups
Lime juice - 2 tsp
Plantain chips, store-bought - 2 cups , for serving (sub sweet potato chips)

Prep

Tilapia - Thaw if frozen and pat dry. Chop into bite-sized pieces and toss with first portion of jerk seasoning along with some salt if your seasoning mix doesn’t include any. (Can be done 1 day ahead)
Make coconut rice - For white rice, rinse until clear. Fill a saucepan or Dutch oven (or rice cooker) with rice, coconut milk, water, and some salt. Cover with lid and bring to a boil. Once water boils, stir, lower heat to a low-medium, and cover. Check white rice after ~20 min; brown at ~45 min. Rice is done when it's absorbed all the liquid. If it's not done, leave the cover on until all liquid has been absorbed. Take cover off to release steam and fluff with a wooden spoon after 5 minutes. (Can be done up to 5 days ahead)
Onions / Bell Peppers / Garlic / Ginger - Prep as directed and combine. (Can be done up to 5 days ahead)
Yellow squash - Chop into bite-sized cubes. (Can be done up to 3 days ahead)
Limes / Cilantro - Prep as directed.

Unlock this meal along with hundreds of smart meal plans and never stress about "What's for dinner?" again

Try for free
Learn More

Make

Heat a Dutch oven with cooking oil over medium heat. Add onions, bell peppers, garlic, and ginger to heated oil with a pinch of salt and saute until they begin to turn tender and translucent, 3 to 4 minutes.
Add squash, second portion of jerk seasoning, soy sauce, brown sugar, and thyme and saute 1 to 2 minutes more.
Stir in diced tomatoes and stock and bring to a simmer. Reduce heat and simmer gently until vegetables are tender and flavors have come together, 5 to 7 minutes.
Stir in the fish. Continue to simmer until fish is just cooked through, 3 to 4 minutes. Remove from heat and stir in lime juice. Taste and season with some salt and pepper if needed.
If coconut rice was made ahead, reheat it in the microwave.
Spoon rice into serving bowls and ladle stew over rice. Top with chopped cilantro and serve with lime wedges to squeeze over everything. Enjoy stew with plantain chips on the side.

Reviews

Ratings

0 reviews