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Saint Vincent Stewed Fish with Green Bananas
A comforting and flavorful dish featuring firm white fish gently simmered in a savory tomato-based sauce, served alongside tender boiled green bananas.
🧂 食材
- 1.5 lb Firm white fish fillets(such as snapper, grouper, or mahi-mahi, cut into serving pieces)
- 4 medium Green bananas(peeled and cut into 2-inch pieces)
- 1 tsp Salt(for boiling bananas and seasoning fish)
- 2 tbsp Vegetable oil
- 1 medium Onion(chopped)
- 4 cloves Garlic(minced)
- 0.5 medium Bell pepper(any color, chopped)
- 2 medium Tomatoes(chopped)
- 1 tbsp Tomato paste
- 1 cup Water(or fish stock)
- 1 sprig Fresh thyme
- 1 small Hot pepper(optional, finely chopped or whole for flavor)
- 0.5 tsp Black pepper(freshly ground)
- 2 tbsp Fresh parsley(chopped, for garnish)
👨🍳 步驟
- 1
Place the cut green bananas in a pot, cover with water, add 1/2 tsp salt, and bring to a boil. Cook until tender, about 15-20 minutes. Drain and set aside.
- 2
While bananas are cooking, prepare the fish. Season the fish pieces with salt and black pepper.
💡 專業提示: Ensure fish is patted dry before seasoning. - 3
Heat vegetable oil in a large skillet or pot over medium heat. Add the chopped onion and sauté until softened, about 5 minutes. Add the minced garlic and chopped bell pepper and cook for another 2-3 minutes until fragrant.
- 4
Stir in the chopped tomatoes and tomato paste. Cook for about 5 minutes, stirring occasionally, until the tomatoes begin to break down.
- 5
Pour in the water (or fish stock), add the fresh thyme sprig, and the optional hot pepper. Bring the sauce to a simmer. Season with the remaining 1/2 tsp salt and black pepper.
💡 專業提示: If using a whole hot pepper, you can remove it before serving if you prefer less heat. - 6
Gently place the seasoned fish pieces into the simmering sauce. Ensure they are mostly submerged. Cover the pot and let the fish poach gently in the sauce for about 10-15 minutes, or until cooked through and flaky.
💡 專業提示: Avoid overcrowding the pot; cook in batches if necessary. Do not overcook the fish. - 7
Serve the stewed fish with its sauce alongside the boiled green bananas. Garnish with fresh chopped parsley.
💡 專業提示: This dish is also delicious served with rice or other ground provisions.
💡 專業提示
- ✓Ensure you use firm white fish that holds its shape during cooking.
- ✓Adjust the amount of hot pepper to your desired level of spice.
- ✓The sauce can be thickened slightly by mashing some of the cooked tomatoes against the side of the pot.
✨ 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 to the stew.
- For a richer sauce, a splash of white wine can be added with the water.