The Bahamas • Caribbean • medium • 55 mins
The Bahamas Stew Fish
Description
Stew Fish is a beloved Bahamian dish that features fresh fish simmered in a rich, flavorful sauce made with tomatoes, onions, and spices. This dish is significant in Bahamian culture as it showcases the abundance of seafood available in the region and is often enjoyed during family gatherings and special occasions.
Ingredients
- 2 lbs fresh fish (snapper or grouper), cleaned and cut into fillets
- 1 cup diced tomatoes (fresh or canned)
- 1 medium onion, sliced
- 1 bell pepper, sliced
- 2 cloves garlic, minced
- 1 teaspoon thyme
- 1 teaspoon allspice
- 1 teaspoon paprika
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt
- 1/4 cup vegetable oil
- 1/4 cup vinegar (white or apple cider)
- 1/2 cup water
- 2 green onions, chopped
- 1 lime, juiced
Instructions
- Clean the fish fillets and marinate them with lime juice, salt, and black pepper for about 30 minutes.
- In a large skillet, heat the vegetable oil over medium heat.
- Add the sliced onions, bell peppers, and garlic, and sauté until the onions are translucent.
- Stir in the diced tomatoes, thyme, allspice, and paprika, cooking for another 5 minutes.
- Add the marinated fish fillets to the skillet, followed by the vinegar and water.
- Cover and let it simmer on low heat for about 20-25 minutes, or until the fish is cooked through and tender.
- Garnish with chopped green onions before serving.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish, shellfish
Health Benefits
Stew Fish is rich in high-quality protein from the fresh fish, which supports muscle health and repair. The inclusion of tomatoes, onions, and bell peppers adds a variety of vitamins and antioxidants, such as vitamin C and lycopene, that promote heart health and boost the immune system. This dish is naturally low in calories while being dairy-free and gluten-free, making it suitable for various dietary preferences. Additionally, the use of spices like thyme and allspice not only enhances flavor but also provides anti-inflammatory properties.
Cultural Significance
Stew Fish is a staple in Bahamian cuisine, often prepared during family gatherings, Sunday dinners, and festive occasions. It reflects the island’s rich fishing heritage and the importance of seafood in the local diet.
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