Ingredients
– 1 lb fresh salmon fillets provides the main protein source and rich flavor
– 2 tbsp vegetable oil used for sautéing and developing depth in the stew
– 1 large onion, chopped adds sweetness and aroma
– 3 cloves garlic, minced enhances flavor with pungency
– 2 medium tomatoes, diced contribute natural acidity and moisture
– 1 Scotch bonnet pepper, whole imparts heat and authentic Caribbean taste
– 1 tbsp tomato paste thickens the sauce and intensifies tomato flavor
– 1 cup water or fish stock creates the stew base
– 1 tsp thyme leaves offers herbal notes
– Salt and black pepper to taste essential seasonings
– Salmon fillets adds the core element
– Brown sugar brings a touch of sweetness
– Hoisin sauce or alternatives adds umami depth
– Soy sauce provides salty, savory notes
– Chicken broth or substitutes forms the liquid base
– Bell peppers contribute crunch and color
– Onions enhance the aromatic base
– Garlic boosts overall flavor
– Fresh thyme adds fresh herbal essence
– Scotch bonnet pepper delivers spice
– Tomatoes or tomato paste build the sauce
– Neutral cooking oil for frying ideal for high-heat cooking
– Salt for seasoning
– Black pepper adds a kick
– Garlic powder enhances taste
– Allspice or seasoning salt brings warm spices
Instructions
1-First Step: Prepare all ingredients by chopping onions, mincing garlic, dicing tomatoes, and rinsing salmon fillets, trimming any excess fat to maintain lean protein.
2-Second Step: Heat vegetable oil in a large pan over medium heat and sauté onions until translucent, about 5 minutes, releasing their natural sweetness.
3-Third Step: Add garlic and Scotch bonnet pepper, cooking for another 2 minutes to infuse the oil with spice and aroma, adjusting pepper quantity based on your heat preference.
4-Fourth Step: Stir in tomato paste and diced tomatoes, letting the mixture cook down for 5-7 minutes to develop a rich stew base, adding water or fish stock gradually.
5-Fifth Step: Season with thyme, salt, and black pepper, bringing the stew to a simmer and cooking uncovered for 10 minutes to reduce and thicken the sauce.
6-Sixth Step: Gently place salmon fillets into the stew, cover, and simmer on low heat for 8-10 minutes, or until the fish is cooked through and flakes easily.
7-Seventh Step: Remove the Scotch bonnet pepper before serving to avoid excessive heat, then taste and adjust seasoning as needed.
8-Final Step: Serve brown stew salmon hot, garnished with fresh herbs or lemon wedges, and adapt the recipe by swapping ingredients for dietary needs as described in substitutions.
Last Step:
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.Notes
🌿 Use a neutral oil with a high smoke point like vegetable, peanut, or canola oil for frying.
🐠 Avoid flipping the salmon until it moves freely in the pan to keep fillets intact.
⏳ Do not overcook the salmon to maintain moisture and tenderness.
🌶️ Adjust the heat by slicing or leaving the scotch bonnet pepper whole according to your spice tolerance.
🥄 Taste and adjust seasonings before adding the salmon back to the sauce.
🚫 Avoid using oils with low smoke points like olive oil or butter for frying to prevent burning.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Frying and simmering
- Cuisine: Caribbean
- Diet: Pescatarian
Nutrition
- Serving Size: 1 salmon fillet serving
- Calories: 229
- Sugar: 10g
- Sodium: 1096mg
- Fat: 8g
- Saturated Fat: 1.5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 1g
- Protein: 24g
- Cholesterol: 63mg