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Jamaican Brown Stew Fish
A flavorful and aromatic dish where fresh fish is pan-fried until golden, then simmered in a rich, savory brown sauce infused with spices, vegetables, and herbs. It's a staple in Jamaican cuisine, often served with rice and peas or boiled green bananas.
🧂 食材
- 1.5 lbs White fish fillets(such as snapper, tilapia, or kingfish, cut into serving pieces)
- 0.5 cup All-purpose flour(for dredging)
- 0.25 cup Cooking oil(for frying)
- 1 medium Onion(sliced)
- 1 medium Bell pepper(any color, sliced)
- 4 cloves Garlic(minced)
- 2 stalks Scallions(chopped)
- 2 sprigs Thyme
- 1 whole Scotch bonnet pepper(optional, for heat)
- 2 tbsp Tomato paste
- 1 cup Water or fish broth
- 2 tbsp Soy sauce
- 1 tsp Salt(or to taste)
- 0.5 tsp Black pepper(or to taste)
👨🍳 步驟
- 1
Rinse fish pieces and pat dry. Season with salt and black pepper.
- 2
Place all-purpose flour in a shallow dish. Dredge each fish piece in flour, shaking off excess.
- 3
Heat cooking oil in a large skillet or Dutch oven over medium-high heat. Fry fish pieces until golden brown on both sides, about 3-4 minutes per side. Remove fish and set aside.
- 4
In the same skillet, add sliced onion, bell pepper, minced garlic, and chopped scallions. Sauté until vegetables are softened, about 5-7 minutes.
- 5
Stir in tomato paste and cook for 1 minute. Add water or fish broth, soy sauce, thyme sprigs, and the whole scotch bonnet pepper (if using). Bring to a simmer.
- 6
Gently return the fried fish to the skillet. Spoon some of the sauce over the fish. Cover, reduce heat to low, and simmer for 10-15 minutes, or until fish is cooked through and sauce has thickened slightly.
- 7
Remove thyme sprigs and scotch bonnet pepper before serving.
💡 專業提示
- ✓For a deeper brown color, you can add a teaspoon of browning sauce or a pinch of sugar to the sauce.
- ✓Be careful when handling scotch bonnet peppers; wear gloves and avoid touching your eyes.
- ✓If you prefer a thicker sauce, you can mix 1 tablespoon of cornstarch with 2 tablespoons of water and stir it into the simmering sauce.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Add other vegetables like carrots or okra.
- Use shrimp or chicken instead of fish.