Bruce Palmers Jamaican Brown Stew Fish.
On a pan, lay out your fish and season with salt and pepper right before you are about to start cooking.
In a large frying pan, preheat oil over med-med high heat. Once pan is really hot, about 5 minutes, add half of the fish and brown first side which is about another 5 minutes. Turn over and repeat for the second side. Once they are browned on both sides, remove from pan and set aside on platter. Repeat with remainder of fish, adding a little more oil if necessary, and set aside when complete.
After all fish is browned, deglaze pan with 2 cups of water. Add remaining seasoning to the pan and cook for approximately 5 minutes. After 5 minutes, add all of the cooked fish back to the pan and simmer for 10 more minutes. You are done. Enjoy !!!!!
This dish is best when served with Bruce's Jamaican Rice and Peas. That recipe is also on Big Oven.
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Serving Size: 1 Serving (153g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 144 | ||
Calories from Fat: 116 (81%) | ||
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Amt Per Serving | % DV | |
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Total Fat 12.9g | 17 % | |
Saturated Fat 1g | 5 % | |
Monounsaturated Fat 8.1g | ||
Polyunsanturated Fat 3.6g | ||
Cholesterol 0mg | 0 % | |
Sodium 153.8mg | 5 % | |
Potassium 141.4mg | 4 % | |
Total Carbohydrate 7.4g | 2 % | |
Dietary Fiber 1g | 4 % | |
Sugars, other 6.5g | ||
Protein 0.9g | 1 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 144
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What would you serve with this? Link in another recipe.