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RECIPE
18 INGREDIENTS5 STEPS15MIN

Caribbean Fish Stew

5.0
4 Ratings
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CaribbeanPot

Using the cuisine of Trinidad and Tobago as my base, please follow me on a delicious culinary tour of the islands.
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A delicious fish dish in under 15 minutes! Simple but packed with flavor, and works with any kind of fish you have available.
15MIN
Total Time

CaribbeanPot

Using the cuisine of Trinidad and Tobago as my base, please follow me on a delicious culinary tour of the islands.
GO TO BLOG

Ingredients

US / METRIC
Servings:
4
Serves 4
1 lb
Cod , cubed
2 Tbsp
or Achiote Oil
1
Medium  Onion , sliced
2 cloves
Garlic , diced
1/2
1/2
1 stalk
Celery , thinly sliced
1/4
Scotch Bonnet Pepper , sliced
deseeded for less spicy
1 Tbsp
Tomato Paste
1/4 tsp
Freshly Ground Black Pepper
4 sprigs
Fresh Thyme , de-stemmed
1/2 tsp
1/2
Medium  Tomato , diced
2 Tbsp
Chopped  Fresh Parsley
1 splash
Water
1/2
Lemon , juiced
2
Scallions , chopped
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Nutrition Per Serving

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CALORIES
196
FAT
8.0 g
PROTEIN
21.7 g
CARBS
9.7 g

Cooking Instructions

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Step 1
Get the Cod (1 lb) out of the fridge.
Step 2
Heat the Olive Oil (2 Tbsp) in a wide pan, one with a lid, over low heat. Then add the Onion (1) and Garlic (2 cloves) . Make sure the heat is now on very low as we don’t want to burn the garlic. Allow this to cook gently for 3-4 minutes.
Step 3
Up-next we can add the Orange Bell Pepper (1/2) , Yellow Bell Pepper (1/2) , Celery (1 stalk) , and Scotch Bonnet Pepper (1/4) . Take the heat up to medium and stir well. Cook for 2 minutes.
Step 4
Now add the Tomato Paste (1 Tbsp) and Hot Smoked Paprika (1/2 tsp) and stir well. Go in with the Freshly Ground Black Pepper (1/4 tsp) , Fresh Thyme (4 sprigs) , and Salt (1/2 tsp) , then add in the pieces of cod. Stir well, then add the Tomato (1/2) and Fresh Parsley (2 Tbsp) . Turn heat to medium-low, add a splash of Water (1 splash) to help steam-cook the fish, then cover the pot and allow to cook for about 5 minutes.
Step 5
Remove the lid. The Cod should be fully cooked by now so it’s time to taste for salt and adjust accordingly. Turn the heat off, toss in the Scallions (2) and squeeze the juice from the Lemon (1/2) over the top. Serve warm.
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Nutrition Per Serving
Calories
196
% Daily Value*
Fat
8.0 g
10%
Saturated Fat
1.2 g
6%
Trans Fat
0.0 g
--
Cholesterol
48.8 mg
16%
Carbohydrates
9.7 g
4%
Fiber
2.1 g
8%
Sugars
3.4 g
--
Protein
21.7 g
43%
Sodium
385.6 mg
17%
Vitamin D
1.0 µg
5%
Calcium
55.4 mg
4%
Iron
1.2 mg
7%
Potassium
692.9 mg
15%
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