In Memory Of Karen Nicole Smith, 1972 - 2016

Caribbean Fish Stew Using Fresh Cod.

cod fish stew (10)

I may have mentioned in previous ‘fish’ recipe posts that as a young fella¬†on the islands (along with my siblings) we had NO luv for fish or any sort of seafood, except for shrimp and fried slices of King Fish. However as an adult I can’t get enough of everything coming out of the ocean. With many requests for fish recipes, especially with Easter and Good Friday just around the corner, I thought I’d share this one¬†using cod with you.

You’ll Need…

1-2 lbs Cod (cubed 1 inch pieces)
1 med onion (sliced)
2 cloves garlic (diced fine)
1/2 orange bell pepper (cubed)
1/2 yellow bell pepper (cubed)
2 scallions (chopped 1 inch)
1/4 scotch bonnet pepper (sliced)
1/2 teaspoon smoky paprika (hot)
1/2 teaspoon salt
2 tablespoon achiote oil (or olive oil)
2 tablespoons parsley (chopped)
1 stalk celery (sliced thin)
4 sprigs thyme (remove leaves off stems)
1 tablespoon tomato paste
1/4 teaspoon black pepper
1/2 med tomato (diced)
splash of water
1/2 lemon (juice)

IMPORTANT! If doing this recipe gluten free, be sure to go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs. Especially the tomato paste.. in the event there’s any thickening agent with gluten in it.

How To Make Achiote Oil (roucou | occo): Video Tutorial Here!

cod fish stew (1)

cod fish stew (2)

Heat the oil in a wide pan (one with a lid) on a low heat, then go in with the onion and garlic. Make sure the heat is now on very low as we don’t want to burn the garlic. Allow this to cook gently for 3-4 minutes.

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Up-next we can add the diced bell peppers, sliced celery and scotch bonnet pepper (be mindful that you can control the heat level by how much scotch bonnet you add). Take the heat up to medium and stir well. Cook for 2 minutes.

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Now add the tomato paste and paprika and stir well. Go in with the black pepper, thyme, salt and tuck in the pieces of Cod fish. I used frozen Cod which was thawed and I squeezed out the extra liquid. Stir well, add the tomato and parsley, (heat at med/low) cover the pot and allow to cook for about 5 minutes. You will need a splash of water to help steam-cook the fish. Less than a 1/4 cup.

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Remove the lid. The Cod should be fully cooked by now so it’s time to taste for salt and adjust accordingly as your tolerance for salt will be different than mine. Turn the heat off, toss in the scallions and squeeze in the lemon juice.

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cod fish stew (9)

A delicious fish dish in under 10 minutes! I served this batch with some steamed rice, but you can treat it as you would any fish side dish. Remember to wash your hands with soap and water immediately after handling the scotch bonnet pepper. If heat is not your thing, you can leave out that spicy pepper.. do keep in mind that the spicy smoked Paprika will have a heat element. Yes, any ocean white fish will work for this dish.

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  1. Renee Martin
    April 23, 2017 / 4:56 pm

    I was wondering what else do you fry in the special oil. I found that I could get the seeds on Amazon but before I make the oil, I was wondering if you would recommend it for anything else.

    • admin
      April 24, 2017 / 7:35 am

      in stews, in marinades for grilling chicken etc. I’ll try to post a few more recipes soon.

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