Caribbean Fish Stew with Seasonal Vegetables
A hearty Caribbean fish stew featuring fresh, seasonal vegetables poached gently to preserve vibrant flavors. This dish highlights traditional Caribbean seasoning and cooking methods, providing a comforting weeknight meal packed with protein-rich seafood and garden-fresh produce.
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Overview
This Caribbean Fish Stew features a medley of fresh, seasonal vegetables gently poached with tender white fish fillets in a fragrant, spiced broth. Utilizing traditional Caribbean herbs and spices, the stew delivers bold flavors while maintaining a healthy profile. Perfect for a nourishing weeknight dinner that celebrates seafood and vibrant garden produce.
Why you’ll love it
- Quick and easy to prepare, taking under an hour from start to finish.
- Nutritious and packed with lean protein and vitamins from fresh vegetables.
- Bright Caribbean flavors with authentic seasoning and aromatic herbs.
- Flexible recipe allowing use of various seasonal vegetables and fish types.
Ingredient notes
Use firm white fish like cod, snapper, or mahi-mahi for best results. Select seasonal vegetables such as bell peppers, okra, pumpkin, or squash based on availability. Key aromatics include garlic, scallions, and thyme to enrich the stew's depth. Fresh lime juice at the end brightens the dish beautifully.
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Serving & storage
Serve hot with steamed rice or crusty bread to soak up the flavorful broth. Leftovers keep well refrigerated in an airtight container for up to 2 days. Reheat gently on the stove to prevent fish from overcooking. Do not freeze as the texture of the fish and vegetables may change unfavorably.
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Chef tips
- Use fresh, sustainably sourced fish for the best flavor and texture.
- Do not over-stir once the fish is added to avoid breaking it up.
- Adjust cayenne pepper to your preferred level of heat.
- If fish stock is unavailable, use low-sodium vegetable broth or water with added herbs for flavor.
- For a thicker stew, reduce some broth before adding the fish.
Ingredients
- 600 g (1.3 lbs) firm white fish fillets, cut into chunksfirm white fish (cod, snapper, or mahi-mahi)
- 2 tbspvegetable oil
- 1 mediumonion, finely chopped
- 3 clovesgarlic, minced
- 2scallions, sliced
- 1 mediumred bell pepper, sliced
- 150 g (5 oz)okra, trimmed and sliced
- 200 g (7 oz)seasonal squash or pumpkin, peeled and diced
- 400 g (14 oz) canned diced tomatoes with juice (or fresh equivalent)diced tomatoes
- 500 ml (2 cups)fish stock or water
- 1-2fresh thyme sprigs
- 1 tspallspice powder
- 1 tsppaprika
- 1/2 tspcayenne pepper (adjust to taste)
- Salt and black pepperto taste
- 1 tbspfresh lime juice
- Fresh cilantro or parsleyfor garnish
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Equipment
- large heavy-bottomed pot or Dutch oven
- wooden spoon
- sharp knife
- cutting board
- measuring spoons
- measuring cup
Nutrition per serving
- Calories320
- Protein35 g
- Carbs15 g
- Fat10 g
Step-by-step
Step 1
Heat the vegetable oil in a large pot over medium heat until shimmering.Step 2
Add the chopped onion, minced garlic, and sliced scallions to the pot. Cook, stirring often, until the onion is translucent and fragrant, about 5 minutes.Step 3
Stir in the sliced red bell pepper, okra, and diced squash. Cook for 5 minutes to soften the vegetables slightly.Step 4
Add the diced tomatoes with their juice, fish stock, thyme sprigs, allspice, paprika, cayenne pepper, salt, and black pepper. Stir well to combine and bring the mixture to a gentle simmer.Step 5
Cover the pot and simmer the stew gently for 15 minutes, or until the vegetables are tender but still hold their shape.Step 6
Add the fish chunks to the pot, gently submerging them in the broth. Cover and poach the fish gently for 8-10 minutes, or until it is opaque and flakes easily with a fork.Step 7
Remove the pot from heat. Discard the thyme sprigs. Stir in fresh lime juice and adjust seasoning with additional salt, pepper, or cayenne if desired.Step 8
Serve the stew hot, garnished with chopped fresh cilantro or parsley, alongside steamed rice or crusty bread.
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