Ingredients

  • 1 kg red snapper, whole parrotfish, red butterfish and/or pink sea-bream steaks, scaled and cleaned
  • 3 garlic cloves, crushed
  • 1 bay leaf
  • 3 limes
  • 1 tbsp sunflower oil
  • 250 ml water
  • 3 tbsp unrefined palm oil
  • 1 onion, very finely chopped
  • 3 sprigs thyme
  • 3 sprigs parsley, chopped
  • 3 spring onions (scallions), very finely chopped
  • 3 large ripe tomatoes, chopped
  • 2 tbsp tomato purée (paste)
  • 1 Scotch bonnet chilli

Method

  1. 1

    If using parrotfish or any other small fish, leave them whole. If using red snapper, cut them in half. In a large mixing bowl, combine one crushed garlic clove, the bay leaf, the juice of 2 limes, salt and pepper, the sunflower oil and 125ml of water. Add all the fish and marinate for at least 2 hours.

  2. 2

    Heat the unrefined palm oil in a large pot over a medium heat and cook the onion, thyme sprigs, parsley, spring onions and the remaining garlic for about a minute. Add the tomatoes and cook for 2 minutes. Add 125ml water and stir in the tomato purée. Cook for another 2 minutes.

  3. 3

    Add the fish and marinade to the pot – they will be cooked at different times, so add firmer and larger fish first and smaller fish last, ensuring the sauce covers them: if not, add more water. Add the whole chilli. Cover the pot and cook over a low heat for 10 minutes for most small fish, 15 minutes for snapper and 20 minutes if using sea-bream steak. 

  4. 4

    Season with salt and pepper to taste. Remove the chilli and bay leaf. Serve hot with root vegetables, which could include boiled plantains, yam, breadfruit or sweet potato.

Vanessa Bolosier

Nutritional Details

Each serving provides
  • Energy 1528kj 365kcal 18%
  • Fat 14.6g 21%
  • Saturates 5.1g 26%
  • Sugars 5.5g 6%
  • Salt 0.8g 13%

% of the Reference Intakes

Typical values per 100g: Energy 410kj/98kcal

Each serving provides

6.6g carbohydrate 1.8g fibre 50.8g protein

 
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