What's for Dinner- Mammy's Stew Fish

Fish is an integral part of the Trini cuisine and growing up, my mother would prepare fish for dinner at least 3 times a week. We ate King Fish, Blue Fish, Salmon and of course Whiting. I love fish, and this is one of the simplest yet flavor packed methods of preparing it. We call it stew fish, but the actual method closer to poaching. Poaching is the process of gently simmering food in liquid, generally water, stock or milk. I make this recipe using salmon or tilapia. If your feeling exotic, give my Dad's favorite fish King Fish a try, i'm sure you love it. Remember fish is an excellent source of nutrition, add some to your weekly meals!!

Mammy's Stew Fish

4 Fillet of any fish (marinate with lemon juice, thyme, green seasoning, salt/pepper for at least and hour prior to preparing this dish, longer marinating yields more flavor. Can be refrigerated for up 24 hours)

  • 2 garlic cloves; minced
  • 1 tsp ginger; minced
  • 1 tsp thyme
  • 1 tsp red pepper flakes
  • 1 large onion; ½ finely chopped, ½ sliced
  • 1 large vine ripened tomato; sliced
  • ¼ C Ketchup
  • 1 tbsp green seasoning
  • 1 tsp pepper sauce
  • ½-1 C water or vegetable stock (depending on how much gravy you want)
  • Olive Oil
  • Salt/ Pepper

  1. In large sauté pan, coat the bottom with Olive Oil and add the garlic, ginger, thyme and red pepper flakes. Turn the heat on to medium high.
  2. When the garlic begins to “dance”, add the chopped onions. Season the onions with salt/ pepper. Allow the onion to cook until they become translucent.
  3. Place the fish fillets in the pan, cook on one side for 30 sec then flip them.
  4. Arrange the tomato slices and the onion slices on the top of each fish fillet.
  5. In a small mixing bowl, combine the water/stock, ketchup, green seasoning and pepper sauce. Whisk until completely incorporated.
  6. Pour mixture directly onto the fish. Cover the pan, turn down the heat to medium low and cook for 20 mins.

Happy Eating!!


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