👨‍🍳 步驟

1. 1

   Prepare the fish stuffing: In a mortar and pestle or small food processor, combine chopped parsley, half the minced garlic, a pinch of salt, and half a bouillon cube. Mash or process into a paste.

   💡 專業提示: This paste adds a layer of flavor to the fish.
2. 2

   Season the fish chunks with salt and pepper. Stuff the fish with the parsley paste. If using fillets, spread the paste on top.

3. 3

   In a large pot, heat 3 tablespoons of oil over medium heat. Add the chopped onion and remaining minced garlic, sautéing until softened.

4. 4

   Add the tomato paste and mashed tomatoes to the pot. Cook, stirring, for about 10 minutes until the sauce thickens.

   💡 專業提示: This step develops the depth of the tomato base.
5. 5

   Add the remaining bouillon cube and 2 cups of water or fish broth. Bring to a simmer.

6. 6

   Add the prepared fish to the sauce. Cover and simmer for about 15 minutes, or until the fish is cooked through. Remove the fish and set aside.

7. 7

   Add the carrots, cabbage, eggplant, sweet potato, potato, bell pepper, and scotch bonnet pepper (if using) to the pot. Add another 2 cups of water or broth, ensuring vegetables are mostly submerged. Cover and simmer until vegetables are tender.

   💡 專業提示: Ensure vegetables are cooked but not mushy.
8. 8

   Remove the cooked vegetables from the pot and set aside with the fish. Strain the remaining liquid into a separate pot or bowl, discarding any solids.

9. 9

   Add the rice to the strained liquid. Add more water or broth if needed, ensuring the liquid is about 1 cm above the rice level. Bring to a boil, then reduce heat to low, cover, and cook until the rice is tender and has absorbed the liquid.

   💡 專業提示: Stir the rice occasionally to prevent sticking.
10. 10

    Serve the rice in a large dish, topped with the cooked fish and vegetables.