Caribbean Fish stew is an easy and delicious way to cook fish in less than 1 hour. Seasoned fish filets simmer in a vibrant tomato-based stew filled with fresh herbs and vegetables.
Course Whole30
Cuisine Caribbean
Keyword Caribbean Fish Stew, Caribbean fish stew recipe, Fish Stew, Fish stew recipe, How to make fish stew
Prep Time 10 minutesminutes
Cook Time 30 minutesminutes
Total Time 40 minutesminutes
Servings 6servings
Calories 323kcal
Author Althea Brown
Equipment
Large Skillet
Sheet Pan
Ingredients
6Salmon filetsabout 1lb total weight
1yellow onionthinly sliced
4clovesgarlicgrated
3medium tomatoesroughly chopped
1yellow squashsliced or diced
1large carrotjulienned
2sprigs of thymesub for a tablespoon of dried thyme leaves
1teaspoonspicy brown mustard
1/2teaspoonsalt
1tablespoontomato taste
1tablespooncoconut aminos
2tablespoonsolive oil
2cupswater
Season the Fish:
lemon juice
1tablespoononion powder
1teaspoongarlic powder
1/2teaspoonground ginger
1/4teaspoonblack pepper
1/2teaspoonsalt
Instructions
Prep the Salmon
Squeeze lemon juice over the salmon filets and let sit for 5 to 10 minutes, then rinse with water and pat dry with paper towel
Mix together onion powder, garlic powder, ground ginger, black pepper and salt
Then rub the dry herbs mixture over the salmon filets and set aside
Making the Stew
Preheat oven to Broil or 500°F.
Then warm oil in a large skillet on medium heat.
When the oil is hot, add onions, tomatoes and grated garlic to the skillet and sauté for about 5 minutes or until the onions are translucent and the tomatoes are soft.
Add salt, tomato paste, mustard and coconut aminos and continue to cook down to a thick paste-like texture.
Next add yellow squash, julienned carrots and thyme.
Continue to sauté for an additional 3 to 5 minutes then add 2 cups of water.
Mix together well and bring to a boil (okay to increase the heat to high).
Then let the sauce cook down until a thick sauce forms.
While sauce is cooking, place seasoned salmon, skin side up, on a sheet pan sprayed with cooking spray.
Then place into the hot oven and broil for 5 to 8 minutes.
When sauce cooks down to a thick sauce add broiled salmon, skin side up into the sauce and spoon some of the sauce over the salmon.
Next cover the fish stew and reduce the heat to low.
Finally let the stew simmer for 10 minutes on low heat, then remove from the heat and serve warm.