Caribbean Fish Stew {Whole30} (Edit recipe)

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Looking for another easy but delicious way to cook Fish, then this Caribbean Fish Stew is for you. Growing up there were two types of stews that my mom made. Brown stew—where burnt sugar (a dark brown sugar caramel) was used to give the stew a rich brown color. And red stew or tomato paste stew—where tomatoes and tomato paste came together to give the stew a rich red color. I love any version of stew. Red stew with chicken is really yummy. And by the way we never called it red stew, we simply called it stew.

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PREP TIME

10 minutes

COOK TIME

30 minutes

INGREDIENTS

Serves: 6

Ingredients

6 Wild Caught Salmon Filet, about 1 lbs total
1 Yellow Onion, thinly sliced
4 cloves Garlic, grated
3 Tomato, medium, roughly chopped
1 Yellow Squash, sliced diced
1 Carrots, large, roughly chopped
2 sprig Thyme, sub for a tablespoon of dried leaves
1 tsp Spicy Brown Mustard
.5 tsp Salt
1 Tbsp Tomato Paste
1 Tbsp Coconut Aminos
2 Tbsp Extra Virgin Olive Oil
2 cups Water

Season the Fish

1 Lemon
1 Tbsp Onion Powder
1 tsp Garlic Powder
.5 tsp ground Ginger
.25 tsp Black Pepper
.5 tsp Salt

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Process

Cook Mode

Note, these instructions are written assuming the standard serving size, since you have modified the number of servings, these steps may need to be modified for best results

Prep the salmon

Squeeze lemon juice over the salmon filets and let sit for 5 to 10 minutes, then rinse with water and pat dry with paper towel
Mix together onion powder, garlic powder, ground ginger, black pepper and salt
Then rub the dry herbs mixture over the salmon filets and set aside

Making the stew

Preheat oven to Broil or 500°F
Then warm oil in a large skillet on medium heat.
When the oil is hot, add onions, tomatoes and grated garlic to the skillet and saute for about 5 minutes or until the onions are translucent and the tomatoes are soft
Add salt, tomato paste, mustard and coconut aminos and continue to cook down to a thick paste-like texture
Next add yellow squash, julienned carrots and thyme
Continue to sautu00e9 for an additional 3 to 5 minutes then add 2 cups of water
Mix together well and bring to a boil (okay to increase the heat to high)
Then let the sauce cook down until a thick sauce forms
While sauce is cooking, place seasoned salmon, skin side up, on a sheet pan sprayed with cooking spray
Then place into the hot oven and broil for 5 to 8 minutes
When sauce cooks down to a thick sauce add broiled salmon, skin side up into the sauce and spoon some of the sauce over the salmon
Next cover the fish stew and reduce the heat to low
Finally let the stew simmer for 10 minutes on low heat, then remove from the heat and serve warm

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About This Recipe

Show nutritional information

This is our estimate based on online research.
Calories:	214
Fat:	12 g
Carbohydrates:	4 g
Protein:	22 g
Cholesterol:	54 g
Sodium:	499 mg
Fiber:	1 g
Sugars:	3 g
Calculated per serving.