Caribbean Fish Stew {Whole30}

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

Cook Time 30

Total Time 40

Servings servings

Calories 323kcal

Author Althea Brown

Equipment

Large Skillet
Sheet Pan

Ingredients

6 Salmon filets about 1lb total weight
1 yellow onion thinly sliced
4 cloves garlic grated
3 medium tomatoes roughly chopped
1 yellow squash sliced or diced
1 large carrot julienned
2 sprigs of thyme sub for a tablespoon of dried thyme leaves
1 teaspoon spicy brown mustard
1/2 teaspoon salt
1 tablespoon tomato taste
1 tablespoon coconut aminos
2 tablespoons olive oil
2 cups water

Season the Fish:

lemon juice
1 tablespoon onion powder
1 teaspoon garlic powder
1/2 teaspoon ground ginger
1/4 teaspoon black pepper
1/2 teaspoon salt

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.

Nutrition