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Saint Vincent Fish Stew
A hearty and flavorful fish stew, this dish showcases the fresh seafood available in Saint Vincent and the Grenadines. It's typically made with firm white fish, simmered in a rich, aromatic broth with a blend of local spices, vegetables, and often a touch of coconut milk for creaminess. The stew is usually seasoned with herbs like thyme, garlic, and onion, and can be spiced up with local peppers.
🧂 食材
- 500 g Firm white fish fillets(such as snapper, cod, or mahi-mahi, cut into 2-inch pieces)
- 3 tbsp Olive oil
- 1 large Onion(chopped)
- 4 cloves Garlic(minced)
- 1 medium Bell pepper(any color, chopped)
- 2 stalks Celery stalk(chopped)
- 1 tsp Thyme(dried, or 1 tbsp fresh)
- 0.5 small Scotch bonnet pepper(seeded and finely minced (optional, adjust to taste))
- 1 can (14.5 oz) Diced tomatoes(undrained)
- 1 cup Coconut milk(full-fat)
- 2 cups Fish stock or water
- 2 tbsp Lime juice
- 1 tsp Salt(or to taste)
- 0.5 tsp Black pepper(freshly ground, or to taste)
- 0.25 cup Fresh parsley(chopped, for garnish)
👨🍳 步驟
- 1
Marinate the fish: In a bowl, combine the fish pieces with lime juice, a pinch of salt, and pepper. Let it sit for about 15-20 minutes while you prepare the other ingredients.
- 2
Sauté aromatics: Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, bell pepper, and celery. Cook until softened, about 5-7 minutes.
- 3
Add garlic and spices: Stir in the minced garlic, thyme, and minced scotch bonnet pepper (if using). Cook for another minute until fragrant.
- 4
Simmer the base: Add the undrained diced tomatoes, coconut milk, and fish stock (or water) to the pot. Bring to a simmer, then reduce heat to low, cover, and cook for 15-20 minutes to allow flavors to meld.
- 5
Cook the fish: Gently add the marinated fish pieces to the simmering stew. Ensure the fish is submerged in the liquid. Cover and cook for 8-10 minutes, or until the fish is opaque and flakes easily with a fork. Be careful not to overcook.
- 6
Season and serve: Season the stew with salt and black pepper to taste. Ladle the fish stew into bowls and garnish with fresh chopped parsley. Serve hot with rice, boiled plantains, or crusty bread.
💡 專業提示
- ✓For a richer flavor, use fish stock instead of water.
- ✓Adjust the amount of scotch bonnet pepper to your spice preference.
- ✓Ensure the fish is added towards the end of cooking to prevent it from breaking apart.
✨ 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, potatoes, or okra.
- For a seafood medley, include shrimp or mussels in the last few minutes of cooking.
- A splash of white wine can add an extra layer of flavor to the broth.