stewed fish

Over the years I’ve noticed that fish and seafood recipes do really well on the website, maybe it’s due to the shift from more traditional pork, beef and chicken recipes and more exploration of pescatarian type dishes. While you may notice similarities with this recipe and the Coconut Stewed Fish I did back in 2009, with the additional step of starting with the puree of tomato, onion and garlic, the overall flavor is superb.

You’ll Need…

2 lbs Cod fillet (washed)
3/4 tablespoon sea salt (divided)
1 teaspoon black pepper (divided)
3/4 tablespoon Caribbean Green Seasoning
1 teaspoon curry powder
1 tablespoon olive oil
2 medium tomatoes (rough chop)
6 cloves garlic (rough chop)
1 large onion (rough chop)
1/4 cup water
1 1/2 tablespoon tomato concentrate puree
3/4 tablespoon smoked paprika
1 teaspoon grated ginger
2 cup coconut milk
2 tablespoon chopped parsley

Notes! May I recommend using a firm white fish like snapper, flounder, haddock, halibut or grouper (besides the Cod I used). And if you want it to hold its shape while cooking, get fillets with the skin on, on one side. Additionally you can use a whole fish, simply cut it into pieces, but be mindful of the bones. Please use the video below to follow along as much more about the recipe is discussed there.

Season the Cod (cut into 2 inch pieces) with 1/2 the salt, 1/2 of the black pepper, Caribbean Green Seasoning and curry powder. Set aside to marinate for about 10 minutes.

In a blender, puree the onion, tomato and garlic with 1/4 cup of water. Then heat the olive oil (use any oil you prefer) on a medium flame and as it comes up to temperature add that tomato puree to the saucepan.

As it starts to boil, lower the heat to med/low, add the ginger and smoked paprika and stir well. The goal is to cook this down until all of the liquid is gone. After a few minutes, add the tomato concentrate puree, remaining salt and black pepper and continue cooking.

It will take about 10-12 minutes to cook-down until you get a thick paste and you start seeing the oil we started with.

It will go a much darker red in color and by removing all of the liquid the natural sweetness of the tomato will shine through, along with the other flavors we added.

At this point you’ll add the coconut milk and bring back to a boil (raise the heat back to medium). Stir well to incorporate and cook on a rolling boil for 4 minutes to cook out the rawness of the coconut milk (see video).

It’s time to add the seasoned pieces of Cod fish to the saucepan and being very gentle, stir to make sure the pieces are all coated with the rich coconut tomato sauce.

It will take between 4-5 minutes for the fish to fully cook. You will notice that the Cod will start to flake and the sauce thickens. Top with the chopped parsley and turn off the stove. You may add the juice of 1/2 of a lemon if you wish.

Taste and adjust the salt just before you turn off the stove and should you prefer, you may add chopped cilantro (coriander) or Shado Beni (culantro) instead of the parsley. Additionally, if you want this dish spicy, you may add any hot pepper you like (at the start) and in the amounts you can tolerate.

Caribbean Stewed Tuna (from a can).

August 23, 2023August 23, 2023Leave a Comment

While mom’s choice for making this dish was always canned (we say ‘tin’ in Trinidad and Tobago) Salmon, using tuna which can be a lot cheaper, is just as tasty. A wonderful weekday dinner, served with steamed or boiled rice (your choice of rice) and sides of sliced avocado and cucumber. You’ll be eating in as much time it takes to cook the rice as this stewed tuna takes less than 15 minutes.

You’ll Need…

2 cans Tuna (in water)
2 scallions (chopped)
1/2 medium onion (sliced)
1 tablespoon tomato paste
1 teaspoon lemon juice
3 cloves garlic (crushed)
1 medium tomato (diced)
2 sprigs thyme (leaves only)
1 tablespoon olive oil
1/4 teaspoon black pepper
1 tablespoon chopped celery leaves (optional)
1 teaspoon tomato ketchup
salt (see notes below)

Notes! I used celery leaves at the end, but you’re free to use parsley, cilantro or culantro (shado beni). While I didn’t want this spicy and didn’t use any hot peppers, you can tailor the heat to your liking by adding hot pepper/s of your choice. Should you be doing this recipe gluten free, please go through the full list of ingredients, especially the canned tuna you use, to make sure they meet with your specific gluten free dietary needs. I didn’t add any salt as I find that the sodium content in canned foods can be high, however you can taste and adjust near the end of cooking.

Heat the olive oil (or any oil you decide to use) on a medium flame, then add the onion, followed by the garlic and scallions. Turn the heat down to low and cook gently for 2-3 minutes.

Follow up with the tomato, black pepper and thyme leaves. You may want to turn the heat up to med/low at this point. Stir well and cook for another 2-3 minutes to soften everything.

Add the tomato paste and stir to combine.

It’s then time to add the tuna, along with the water from both cans and the tomato ketchup.

Stir well.. break up the tuna chunks if you wish and cook on a medium/low flame for 4 minutes. Top with the celery leaves and hit it with the lemon juice as you turn off the stove. Remember to taste for salt and adjust to your liking.

While hot rice is my preference for this dish, it works great with roti, ground provisions and if all fails.. sliced bread.

Seafood

Roast Breadfruit With Saltfish.

August 27, 2021August 11, 2021Leave a Comment

This dish is as CLASSIC as it gets when it comes to the culinary culture of the Caribbean. Our ancestors would rejoice with pride at seeing that so many centuries later, it still holds a special place in our hearts when it comes to comfort food. FYI Breadfruit (Pacific Islands) as with salted cod (Eastern Canada) , was brought to the Caribbean as a means to feed our forefathers who were slaves. And as you go from island to island you’ll see how we have all mastered making excellent dishes with both since then.

You’ll Need…

1 breadfruit (mature)
2 tablespoon olive oil
1 tablespoon butter
1 medium onion (sliced)
3/4 cup prepared salted cod
1 clove garlic (sliced)
5 sprigs thyme
1 medium tomato (sliced)
1/2 teaspoon black pepper
2 scallions (chopped)
1 habanero pepper (diced)

Important! Remember to wear gloves and wash your hands with soap and water immediately after handling spicy peppers (like habanero). If doing this dish gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.

This is called a Coal Pot and it’s the traditional stove used in the Caribbean by our ancestors.

Fire roast the breadfruit (watch the video below to follow along) until it’s black and charred on the outside. Please note you can roast the breadfruit on your propane bbq or indoor grill. 350-400 F for about 1 – 1 1/2 hours. On the open fire (as I did), roast for about 40-45 minutes and remember to rotate so all sides gets into contact with the flames/coals.

Allow it to cool, then using a knife, remove the charred (YES it will be BLACK and Burned – unless you used your indoor oven or grill) skin. Then remove the inner core and discard. Now slice into segments/wedges. I used a sheet of paper towel to hold onto it for easier peeling.

In a wide pan on a medium flame, add the olive oil and butter, then add the prepared salted cod and stir well. This will infuse the oil/butter with the salted cod flavor.

Add the black pepper and two minutes later add the onion, Habanero Pepper (I was out of scotch bonnet peppers), thyme and garlic. Stir well to make sure all those lovely flavors come together.

Next up, add the tomato and cook for another 3 minutes.

Lower the flame and add the roasted breadfruit pieces and mix well to soak up all the niceness in the pot. Remember to flip the pieces of the breadfruit as the side touching the bottom of the pan will start developing a crust.

4 minutes later add the scallions, give it another mix and cook for a last 3-4 minutes. I cooked it for 8 minutes (low heat) after adding the breadfruit to the pan. Now get ready to enjoy one of the most delicious and comforting meals you’ll ever have. Be kind to yourself and have some ripe avocado and Caribbean peppersauce on hand, to complete the meal.

Note that I didn’t add any salt to the dish as the remaining salt from the salted cod was enough for the entire dish for my liking. Taste and adjust accordingly.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Seafood

Not Grandma’s Stewed Saltfish (stewed salted cod).

July 6, 2020June 14, 2020Leave a Comment

I’ve shared countless recipes featuring the use of saltfish (Salted Cod) over the years, as it’s used a flavor enhancer to MANY dishes in the Caribbean. However, stewed on it’s own.. being the STAR of the recipe is what allows us to really appreciate the humble salted codfish. From our colonized past and slavery, we’ve perfected the art of making humble food, tasty and comforting.

You’ll Need…

3/4 lb prepared salted Cod (any salted fish will work)
8 tomatoes (ripe)
1 bell pepper (cut into strips)
2 pimento peppers (optional – sliced)
1 large onion (sliced)
1/4 teaspoon black pepper
3 cloves garlic (smashed)
2 tablespoon parsley chopped
1/2 scotch bonnet pepper (sliced)
3 scallions (chopped)
1 tablespoon capers
1/2 cup olives
5 sprigs thyme
3 + 1 tablespoon olive oil
1 -2 tablespoon tomato paste

Note: If doing this recipe gluten free, be sure to go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs. I used boned (bones and skin removed) salted cod as it makes for
easier work. But do go though and make sure there’s no bones left back during processing.

Roast the tomatoes over a charcoal or propane flame, or you can also roast them in your oven. Roast on direct heat for about 5-10 minutes.

Set the roasted tomatoes aside to cool down in a bowl, then remove the skins and discard along with the core/stems. Save the juices which accumulate at the bottom of the bowl. Chop into 1/2 inch pieces.

Prep the other ingredients. (chop, dice, smash)

Prepare salted cod and set aside. (soak in water overnight or boil in water, drain and shred into chunks.. explained further in the video below) .

Heat a wide pan on medium heat, then go in with the olive oil, followed by the onion, garlic, thyme and black pepper and drop the heat to low to gently cook. Give it a toss, then add the bits of slated cod.

3 minutes later add the scotch bonnet, pimento and bell peppers. Mix well to combine everything. Take the heat back up to medium and cook for 3 minutes. Remember to NOT use any of the seeds nor white membrane surround the seeds from the Scotch Bonnet or it will be SPICY! Be sure to wash your hands immediately after with soap and water.

Now add the chopped roasted tomato (and juices) and stir well. Add the capers and olives.. and bring back to a boil. Go in with the tomato paste for a bit of color, sweetness and to help create a lovely sauce. Cook with the lid on.. as it comes to a boil, reduce to a simmer and cook for 3-4 minutes.

Taste for salt and adjust. I didn’t add any as the salted cod will have some salt remaining and capers can be a bit salty as well. Turn off the stove, top with the remaining olive oil and parsley.

While not a ‘traditional’ way of making Stewed Salted Cod in the Caribbean, I dedicate this version to my ancestors, who paved the way for me to make and enjoy such stunning food. Serve with boiled ground provisions (cassava, yam, dasheen, eddoes, sweet potatoes green banana), roasted or steamed breadfruit, bread, rice or rock it on flour dumplings or even pasta.

Gluten Free Seafood

Tin Mackerel In A Delicious Tomato Sauce.

March 26, 2020March 18, 2020Leave a Comment

Canned or “tin food” as we refer to it in the Caribbean is something we all grew up eating in some form or the other. With years of experience, comes very unique and delicious way of using them. You’d never find someone opening a can and eating directly from it. Besides feeling we need to cook it to KILL the ‘germs’ (Caribbean belief), it’s all about adding extra flavor, but more importantly … stretching the one can for a few people. Remember canned foods were imported back in the day, so it was somewhat expensive.

You’ll Need…

2 cans mackerel (this one had oil and olives)
1 medium onion (sliced)
1 clove garlic (crushed or sliced)
1 1/2 tablespoon olive oil
10-15 grape tomatoes (any tomato – chopped)
2 tablespoon chopped parsley
3 sprigs thyme
1/4 teaspoon salt
2-3 scallions (chopped)
1 1/2 tablespoon tomato concentrate (paste)
1/4 teaspoon black pepper
Optional – juice of 1/2 lemon + spicy peppers

Important! If doing this dish gluten free, please go through the list of ingredients to make sure they meet with your specific gluten free dietary needs. Especially the tin of mackerel you use. Add slices of scotch bonnet or any hot peppers you have, if you’d like for the dish to have a KICK!

Heat the olive oil on a medium/low heat in a wide pan. Then add the onion, garlic and black pepper. 1-2 minutes later, add the scallions and the leaves of the thyme. Stir well and cook for another minute.

Now add the tomato paste and stir to coat the bottom of the pan. The heat will help release the natural sugar of the tomato paste for a lovely flavor.

Followed by the grape tomato (any tomato will work). Cook for about 30 seconds, then add the mackerel directly to the pot. This one I had was packed in olive oil and had sliced olives – delicious. Typically if I get the mackerel packed in water, I drain that water and discard as to get rid of some of the brine / sodium.

Break the fish a bit (don’t over-crush) and stir well. Cook on low for 2- 3 minutes, turn the heat off and go in with the parsley and lemon juice.

In under 7 minutes you’ll have a delicious topping for rice, ground provisions, dumplings or pasta and an EXCELLENT side for hot Sada Roti or worst case scenario – sliced bread! Notice I didn’t add any salt as I find the canned stuff usually have enough added salt to it, but do taste and adjust accordingly.

If you can, please support. And should you have questions about this recipe or anything food related, be sure to Ask Chris.

Gluten Free Seafood

Tasty Jamaican Saltfish Rundown Recipe (stewed fish).

June 10, 2015June 10, 2015Leave a Comment

Rundown is yet another stew type dish where there are several variations as you make your way across the Caribbean. From the ingredients used to the technique, you’ll find that as you go from island to island, you’ll encounter subtle (delicious) differences. This recipe was shared with me many moons ago when I first came to Canada and I became friends with the only other Caribbean family who lived the the same apartment building we called home the early years in Hamilton. My friend’s Jamaican grandmother was a general in the kitchen and from time to time she would share some of her secrets with me… she saw the curiosity in my eyes!

You’ll Need…

2 cups prepared salted fish (Salted cod)
3/4 cup green bell pepper
3/4 cup red bell pepper
1/2 scotch bonnet pepper
1 tablespoon olive oil
1/4 teaspoon black pepper
1 medium onion
3 sprigs fresh thyme
1 cup coconut milk
2 pimento berries (optional)
2 scallions (green onions)

Note: remember when handling scotch bonnet peppers to wear gloves and to wash your hands immediately after with soap and water. If doing this recipe gluten free, please pay attention to the full list of ingredients to ensure they meet with your specific gluten free dietary needs.

To learn how to prepare the salted cod for use, watch this video (click the link) How to prepare salted fish for use. I would recommend getting boned salted cod (or any salted fish you like) as it would mean less work having to remove the bones from it.

Prep all the ingredients. If you have access to fresh coconut milk yea! If not, the canned stuff is good (do see my note above if doing this gluten free). Heat the olive oil in a wide pan on a medium heat. then go in with the flaked salted cod (be sure it’s prepared – soaked, boiled, drained .. to remove some of the excess salt). Turn the heat down to low and let it go for about 3-4 minutes.

Add the other ingredients (not the coconut milk yet) and give it a good stir, let it cook gently for another 3-4 minutes so we get a wonderful flavor base.

You will notice that I did not add any salt to this dish as the residual salt in the salted cod will be enough to properly season this dish, however you can certainly taste and adjust near the end of cooking to your liking. Now turn up the heat and add the coconut milk. Bring to a boil, then turn it down to a simmer and let it go until it thickens up a bit.

It will take about 4-6 minutes. Now this depends on how thick you want your gravy.. or if you even want gravy. This is great on rice, pasta, ground provisions or as in my case.. cassava dumplings. So I wanted a bit of gravy (like a stew) this day.

This Jamaican style rundown is simply stunning! As I mentioned above, recipes for rundown varies across the Caribbean, but the one true ingredient is always the coconut milk. Instead of the olive oil, you can always start off with coconut oil and if you’re a bit more daring, you can always use salted mackerel instead of the salted cod if you wish. That recipe.. we’ll tackle another day!

In loving memory of my Jamaican granny! So proud to have known you and to have had the opportunity to visit your final resting place a few years ago in Jamaica. Thanks for your love.

How to Make Perfect Coconut Stewed Cod Fish Fillets.

Caribbean Stewed Tuna (from a can).

Roast Breadfruit With Saltfish.

Not Grandma’s Stewed Saltfish (stewed salted cod).

Tin Mackerel In A Delicious Tomato Sauce.

Tasty Jamaican Saltfish Rundown Recipe (stewed fish).

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