Caribbean Brown Stew Fish and Shrimp with Coconut Lentil Rice and Steamed Vegetables · PrimedTable
Caribbean🐟 Seafood
Caribbean Brown Stew Fish and Shrimp with Coconut Lentil Rice and Steamed Vegetables
⏱ 50 min
A classic St. Lucian dish featuring fresh sea bream fried until golden, then simmered in a savory brown stew sauce made with ketchup, honey, and soy sauce. Served with creamy coconut lentil rice fragrant with thyme and scotch bonnet pepper, and a medley of steamed vegetables. A wholesome, satisfying home-cooked meal.
High-protein
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Adapted from a video by TERRI-ANN'S KITCHEN
Let’s Cook With Me | Brown Stew Fish and shrimp with coconut rice and lentils and steamed vegetables
oil for fryingsufficient amount for frying~½ cupest.
onion½
red bell pepper½
carrotchopped1 small
fresh green seasoning
1 heaping spoon
water1½ cups
ketchup3 tbsp
honey1 tbsp
soy sauce2 tbsp
scotch bonnet pepper1
thyme~2 sprigsest.
shrimpoptional; season with black pepper and mixed herbs only1 handful
green or brown lentils½ cup
rice1½ cups
coconut milk¼ cans
squash1 piece
bell pepper1
green beans~200 gest.
butter~2 tbspest.
mixed herbs~1 tspest.
parsleyfor garnish~2 tbspest.
Steps
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1
Add half a cup of lentils to a pot with about 3 cups of water, bring to a boil over high heat, then simmer on low heat for about 20 minutes until the lentils are tender.
2
Rinse the fish thoroughly with cold water and lemon juice, then pat dry with paper towels. Season with salt, black pepper, and all purpose seasoning, mix well, and let rest for a few minutes to marinate.
3
Prepare the vegetables: cut squash, red bell pepper, and green beans into suitable pieces. Rinse all vegetables with cold water and vinegar.
4
Layer the vegetables in a cast iron pan: green beans, squash, and peppers. Season with all purpose seasoning, mixed herbs, black pepper, and butter. Steam without adding liquid and set aside.
5
Once the lentils are cooked, add thyme and scotch bonnet pepper. Stir in coconut milk (about 1/4 can or 5 frozen coconut milk cubes) and salt to taste. Add all purpose seasoning if desired, and simmer for about 10-15 minutes.
6
Rinse the rice and add it to the simmering lentils. Add 1½ cups of rice, reduce heat to low, and steam for about 15-20 minutes until the rice is cooked through and the liquid is absorbed.
7
Pour a generous amount of oil into a pan and heat for about 5 minutes. Fry the seasoned fish in batches (2 at a time) over high heat for 3-4 minutes per side until golden brown. Remove after about 10 minutes total; fry the remaining fish for 8-10 minutes.
8
Drain most of the oil from the pan, leaving a small amount of fresh oil. In the same pan, sauté onion, red bell pepper, carrot, and fresh green seasoning with black pepper and all purpose seasoning over medium-low heat for 3-5 minutes until softened.
9
Pour in the sauce: 1½ cups water, ketchup, soy sauce, honey, and black pepper. Add the scotch bonnet pepper and simmer on low heat for about 5 minutes until the sauce thickens slightly.
10
Place the fried fish into the sauce (optionally save one fish unsauced for those who prefer it fried plain), and simmer on low heat for 5-10 minutes to infuse with flavor.
11
In the final 3 minutes of cooking, add the shrimp seasoned with black pepper and mixed herbs. Cook for 3 minutes until the shrimp turns pink and is cooked through.
12
Remove the thyme and scotch bonnet pepper from the coconut lentil rice, then gently fluff the rice with a fork. Check that the steamed vegetables are fully tender.
13
Garnish the stewed fish with fresh parsley. Plate the coconut lentil rice, stewed fish and shrimp, and steamed vegetables together, and serve.
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