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Creole Fish Stew
A flavorful and aromatic fish stew with Creole influences, featuring firm white fish simmered in a rich broth with a blend of spices, herbs, and vegetables. It's a comforting dish that embodies the diverse culinary heritage of Saint Lucia.
🧂 食材
- 1.5 lb Firm white fish fillets(such as snapper or bream, cut into 1-inch pieces)
- 2 tbsp Creole quatre épices seasoning(or a blend of white pepper, cloves, nutmeg, cinnamon)
- 2 tbsp Malt vinegar
- 0.25 cup All-purpose flour(for dusting)
- 3 tbsp Vegetable oil
- 1 tbsp Butter
- 1 medium Onion(finely chopped)
- 4 cloves Garlic(finely chopped)
- 3 sprigs Fresh thyme
- 2 medium Tomatoes(chopped)
- 3 cups Fish stock or water
- 0.5 tsp Cinnamon
- 1 small Scotch bonnet pepper(finely chopped)
- 0.5 medium Green bell pepper(chopped)
- 0.5 medium Red bell pepper(chopped)
- 1 tsp Salt(to taste)
- 0.5 tsp Black pepper(to taste)
- 0.25 cup Oregano leaves(fresh, for garnish (optional))
👨🍳 步驟
- 1
In a bowl, combine the fish pieces with the Creole quatre épices seasoning and malt vinegar. Toss to coat. Marinate for at least 2 hours, or preferably overnight in the refrigerator.
- 2
Lightly dust the marinated fish pieces with flour, shaking off any excess. Discard the remaining marinade.
- 3
Heat 3 tbsp of vegetable oil in a large soup pot or Dutch oven over medium-high heat. Fry the floured fish pieces for about 3-4 minutes per side until nicely browned. Remove the fish from the pot and set aside.
- 4
In the same pot, melt the butter with the remaining 1 tbsp of oil. Add the chopped onion and sauté until softened, about 5 minutes. Add the chopped garlic and thyme sprigs, and cook for another minute until fragrant.
- 5
Stir in the chopped tomatoes and cook for 5 minutes until they start to break down. Add the fish stock or water, cinnamon, and chopped Scotch bonnet pepper. Bring to a simmer.
- 6
Add the chopped green and red bell peppers to the pot. Return the browned fish pieces to the stew. Season with salt and black pepper to taste. Stir gently.
- 7
Cover the pot and simmer for at least 1 hour, or until the fish is tender and the flavors have melded. Stir occasionally, adding more liquid if the stew becomes too thick.
- 8
Serve hot, garnished with fresh oregano leaves if desired. This stew is traditionally served with rice or ground provisions.
💡 專業提示
- ✓Ensure the fish is firm to prevent it from breaking apart too much during simmering.
- ✓Adjust the amount of Scotch bonnet pepper for desired heat level.
- ✓The 'quatre épices' blend can be customized with other spices like allspice or ginger.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Some versions may include other vegetables like okra or dasheen leaves.
- A splash of white wine can be added with the fish stock for extra depth of flavor.