Entree: Bahamas – Central Culinary Region – Bahamian Stew Fish (Tomato-and-pepper fish stew simmered in a savory island broth)

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 15 min

Cook 20 min

Total 35 min

Ingredients

U.S. measurements first, metric equivalents in parentheses. Conversions are approximate; oz means weight ounces, not fluid ounces.

- 3 tbsp (45 ml) vegetable oil
- 2 tbsp (30 g) unsalted butter
- 1.5 lb (680 g) firm white fish fillets, cut into 6 portions (examples: snapper, grouper, or mahi-mahi)
- 1 tsp (5 g) kosher salt, plus more to taste
- 1/2 tsp (2 g) freshly ground black pepper
- 1/2 cup (60 g) all-purpose flour, for light dredging
- 1 large yellow onion, thinly sliced — about 8 oz (225 g)
- 1 green bell pepper, seeded and sliced — about 6 oz (170 g)
- 1 red bell pepper, seeded and sliced — about 6 oz (170 g)
- 2 ribs celery, sliced — about 3 oz (85 g)
- 3 cloves garlic, minced — about 0.4 oz (12 g)
- 1 Scotch bonnet or habanero pepper, left whole or slit for heat (optional)
- 1 can (14 oz (400 g)) diced tomatoes
- 2 tbsp (30 g) tomato paste
- 1 cup (240 ml) fish stock or low-sodium chicken broth
- 1/2 cup (120 ml) coconut milk (optional, for a slightly richer stew)
- 1 tsp (1 g) dried thyme or 1 tbsp (3 g) fresh thyme leaves
- 1 bay leaf
- 2 tbsp (8 g) fresh parsley, chopped
- 1 tbsp (6 g) fresh chives or green onions, chopped
- 2 tbsp (30 ml) fresh lime juice
- Lime wedges, for serving

Show original ingredient measurements

- 3 tbsp (45 ml) vegetable oil
- 2 tbsp (30 g) unsalted butter
- 1.5 lb (680 g) firm white fish fillets, cut into 6 portions (examples: snapper, grouper, or mahi-mahi)
- 1 tsp (5 g) kosher salt, plus more to taste
- 1/2 tsp (2 g) freshly ground black pepper
- 1/2 cup (60 g) all-purpose flour, for light dredging
- 1 large yellow onion, thinly sliced — about 8 oz (225 g)
- 1 green bell pepper, seeded and sliced — about 6 oz (170 g)
- 1 red bell pepper, seeded and sliced — about 6 oz (170 g)
- 2 ribs celery, sliced — about 3 oz (85 g)
- 3 cloves garlic, minced — about 0.4 oz (12 g)
- 1 Scotch bonnet or habanero pepper, left whole or slit for heat (optional)
- 1 can (14 oz/400 g) diced tomatoes
- 2 tbsp (30 g) tomato paste
- 1 cup (240 ml) fish stock or low-sodium chicken broth
- 1/2 cup (120 ml) coconut milk (optional, for a slightly richer stew)
- 1 tsp (1 g) dried thyme or 1 tbsp (3 g) fresh thyme leaves
- 1 bay leaf
- 2 tbsp (8 g) fresh parsley, chopped
- 1 tbsp (6 g) fresh chives or green onions, chopped
- 2 tbsp (30 ml) fresh lime juice
- Lime wedges, for serving

Instructions

U.S. measurements first, metric equivalents in parentheses. Conversions are approximate.

1. Pat fish portions dry and season with 1 tsp (5 g) salt and 1/2 tsp (2 g) pepper, then lightly dredge in 1/2 cup (60 g) flour, shaking off excess. Heat 2 tbsp (30 g) butter and 3 tbsp (45 ml) oil in a large skillet over medium-high heat; sear fish 1–2 minutes per side until golden but not cooked through, transfer to a plate and keep warm. In the same skillet reduce heat to medium, add the sliced onion, bell peppers, and celery and sauté 6–8 minutes until softened; add 3 minced garlic cloves and the whole or slit hot pepper and cook 1 minute more. Stir in 1 can (14 oz (400 g)) diced tomatoes, 2 tbsp (30 g) tomato paste, 1 cup (240 ml) fish stock, 1/2 cup (120 ml) coconut milk if using, 1 tsp (1 g) dried thyme, and 1 bay leaf, bring to a gentle simmer and season with additional salt to taste.
2. Return the seared fish pieces to the simmering sauce, spooning sauce over them; cover and poach gently 8–10 minutes until fish is opaque and flakes easily. Remove bay leaf and hot pepper if desired, stir in 2 tbsp (8 g) chopped parsley, 1 tbsp (6 g) chives, and 2 tbsp (30 ml) fresh lime juice, adjust seasoning, and serve immediately with lime wedges and rice or fried plantains.

1. Pat fish portions dry and season with 1 tsp (5 g) salt and 1/2 tsp (2 g) pepper, then lightly dredge in 1/2 cup (60 g) flour, shaking off excess. Heat 2 tbsp (30 g) butter and 3 tbsp (45 ml) oil in a large skillet over medium-high heat; sear fish 1–2 minutes per side until golden but not cooked through, transfer to a plate and keep warm. In the same skillet reduce heat to medium, add the sliced onion, bell peppers, and celery and sauté 6–8 minutes until softened; add 3 minced garlic cloves and the whole or slit hot pepper and cook 1 minute more. Stir in 1 can (14 oz/400 g) diced tomatoes, 2 tbsp (30 g) tomato paste, 1 cup (240 ml) fish stock, 1/2 cup (120 ml) coconut milk if using, 1 tsp (1 g) dried thyme, and 1 bay leaf, bring to a gentle simmer and season with additional salt to taste.
2. Return the seared fish pieces to the simmering sauce, spooning sauce over them; cover and poach gently 8–10 minutes until fish is opaque and flakes easily. Remove bay leaf and hot pepper if desired, stir in 2 tbsp (8 g) chopped parsley, 1 tbsp (6 g) chives, and 2 tbsp (30 ml) fresh lime juice, adjust seasoning, and serve immediately with lime wedges and rice or fried plantains.