Stewed Fish

Traditional Stewed Fish Recipe from Belize with Cocoa and Plantain

Region / culture: Belize | Servings: 4

Introduction

Stewed fish is a delicious and comforting dish that is popular in many cultures around the world. This recipe combines the flavors of tender fish, creamy coconut, and savory spices to create a dish that is sure to please your taste buds.

History

Stewed fish has been a staple in many traditional cuisines for centuries. The combination of fish, coconut, and spices is a classic flavor profile that has stood the test of time. This recipe is a modern take on a timeless dish that is perfect for a cozy night in or a special occasion.

Ingredients

2 – 3 fish (2 lb) 900 g
2 green plantains (sliced 2 inches in length)
2 cocoa (0.5 lb (227 g) – 0.75 lb) 225-340 g
1 grated coconut (1 cup thick cream) 250 ml
habanero pepper (seeded and chopped)
1 tsp salt (5 ml)
0.25 tsp black pepper (2 ml)
0.25 tsp thyme (2 ml)
2 tbsp margarine (30 ml)
2 tbsp flour
1 onion (sliced)

How to prepare

Clean, dry, and season the fish. Then, half fry it and set it aside.
Grate the coconut. Add 1 cup of water, squeeze it, and strain it to get thick cream.
Boil the green plantain and cocoa in about 2 – 3 cups of water.
Add the boiled plantains and cocoa to the liquid.
Add the habanero pepper.
In a frying pan, brown 2 tbsp of margarine with 2 tbsp of flour.
Gradually add 1 cup of water to the frying pan to make a brown sauce.
Add the sauce and sliced onion to the stew.
Lastly, add the coconut cream.
Season to taste.

Variations

Add vegetables like bell peppers, carrots, or okra to the stew for added flavor and nutrition.
Use different types of fish, such as tilapia, snapper, or cod, to change up the flavor profile of the dish.

Cooking Tips & Tricks

Make sure to season the fish well before frying to ensure that it is flavorful.

- Strain the coconut cream to remove any lumps and ensure a smooth texture in the stew.

- Be careful when adding the habanero pepper, as it can be very spicy. Adjust the amount to suit your taste.

- Browning the margarine and flour creates a rich and flavorful sauce for the stew.

Serving Suggestions

Serve the stewed fish over a bed of rice or with a side of steamed vegetables for a complete meal.

- Garnish with fresh herbs or a squeeze of lime for a burst of freshness.

Cooking Techniques

Frying the fish before adding it to the stew helps to seal in the flavor and create a crispy texture.

- Boiling the plantains and cocoa before adding them to the stew ensures that they are tender and fully cooked.

Ingredient Substitutions

If you can't find plantains, you can use green bananas as a substitute.

- Coconut milk can be used instead of coconut cream for a lighter version of the stew.

Make Ahead Tips

You can prepare the stewed fish ahead of time and reheat it when ready to serve.

- The flavors will continue to develop as the stew sits, making it even more delicious the next day.

Presentation Ideas

Serve the stewed fish in a large bowl or on a platter for a beautiful presentation. - Garnish with fresh herbs or a sprinkle of paprika for a pop of color.

Pairing Recommendations

Stewed fish pairs well with a side of rice, couscous, or quinoa.

- A crisp white wine or a cold beer complements the flavors of the dish.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

- Reheat the stewed fish in a saucepan over low heat until warmed through, stirring occasionally.

Nutrition Information

Calories per serving

- Each serving of stewed fish contains approximately 350 calories.

Carbohydrates

- Plantains and cocoa are rich in carbohydrates, providing energy for your body.

- Each serving of stewed fish contains approximately 30 grams of carbohydrates.

Fats

- Coconut cream and margarine add richness and flavor to the stew.

- Each serving of stewed fish contains approximately 15 grams of fat.

Proteins

- Fish is a great source of protein, which is essential for building and repairing tissues in the body.

- Each serving of stewed fish contains approximately 25 grams of protein.

Vitamins and minerals

Fish is rich in vitamins and minerals, including vitamin D, vitamin B12, and omega-3 fatty acids.

- Coconut cream provides vitamins E and K, as well as minerals like iron and magnesium.

Alergens

This recipe contains fish, coconut, and wheat (from the flour), which may be allergens for some individuals.

Summary

Stewed fish is a balanced meal that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals.

- It is a hearty and satisfying dish that is perfect for a nutritious and delicious meal.

Summary

Stewed fish is a comforting and flavorful dish that is perfect for a cozy night in or a special occasion. This recipe combines tender fish, creamy coconut, and savory spices to create a dish that is sure to please your taste buds. Serve it over rice or with a side of steamed vegetables for a complete meal that is both nutritious and delicious.

How did I get this recipe?

The moment I found this recipe is etched in my memory forever. It was a warm summer day, the sun was shining brightly through the windows of my small kitchen. I had just finished cleaning up after making a batch of my famous apple pie when a knock at the door startled me. I opened it to find Mrs. Jenkins, the elderly lady from down the street, standing on my doorstep with a basket of fresh fish in her hands.

"Hello, dear," Mrs. Jenkins said with a warm smile. "I thought you might like to try a new recipe for stewed fish. My mother used to make it for me when I was a little girl, and now I want to pass it on to you."

I was touched by her gesture and invited her inside. As we sat at the kitchen table, Mrs. Jenkins began to tell me the story behind the recipe. She explained that her mother had learned it from a dear friend who had traveled to the Mediterranean and brought back the secret ingredients.

"It's a simple dish, really," Mrs. Jenkins said as she laid out the fish, tomatoes, onions, and herbs on the table. "But it's the combination of flavors that makes it so special."

She guided me through the steps of preparing the stewed fish, from marinating the fish in lemon juice and herbs to sautéing the onions and tomatoes in olive oil. The scent of garlic and fresh herbs filled the kitchen, and I couldn't wait to taste the final result.

After a few hours of simmering on the stove, the stewed fish was finally ready. Mrs. Jenkins and I sat down at the table and enjoyed a delicious meal together. The fish was tender and flavorful, the tomatoes sweet and tangy, and the herbs added a beautiful depth of flavor.

As I savored each bite, I couldn't help but feel grateful for the kindness of Mrs. Jenkins and the rich tapestry of recipes that had been passed down through generations. This stewed fish recipe was now a part of my own culinary repertoire, a reminder of the power of food to connect us to our past and bring us together in the present.

I have since shared this recipe with my own family and friends, each time adding my own twist to make it uniquely mine. But the essence of the dish remains the same – a simple yet delicious stewed fish that brings warmth and comfort to all who taste it.

And so, as I sit here in my kitchen, surrounded by the familiar smells and sounds of cooking, I am grateful for the gift of this recipe and the memories that it holds. It is a reminder of the love and generosity that have shaped my life, and a testament to the power of food to nourish both body and soul.

As I take another bite of the stewed fish, I am filled with a sense of contentment and gratitude. This recipe may have come from a far-off land and a bygone era, but its flavors are timeless, and its story will live on in my heart forever.