Caribbean Fish Stew

Ingredients

• Cod

  Fish, atlantic, raw

  24 oz or 680g

• Olive oil

  Salad or cooking

  2 tbsp or 27g

• Onions

  Raw

  1 medium or 110g

• Garlic

  Raw

  2 clove or 6g

• Orange Bell Pepper

  Tesco

  1 pepper or 100g

• Yellow peppers

  Sweet, raw

  1 pepper, large or 186g

• Celery

  Raw

  2 stalks, large (11 inches long) or 128g

• Scotch Bonnet Pepper

  Brooks Tropicals

  0.3g

• Tomato paste

  Canned, without salt added

  1 tbsp or 16g

• Paprika

  Spices

  ½ tsp or 1g

• Pepper

  Spices, black

  ¼ tsp or 0.5g

• Thyme

  Fresh

  4 tsp or 3g

• Salt

  Table

  ½ tsp or 3g

• Tomatoes

  Red, ripe, raw, year round average

  ½ medium whole or 62g

• Parsley

  Raw

  2 tbsp or 8g

• Water

  Plain, clean water

  100g

• Lemons

  Raw, without peel

  ½ fruit, small or 29g

• Scallions

  Spring onions or scallions (includes tops and bulb), raw

  2 medium or 30g

Directions

1. Get the Cod (1 pound) out of the fridge.
2. Heat the Olive Oil (2 tablespoon) in a wide pan, one with a lid, over low heat. Then add the Onion (1) and Garlic (2 clove). Make sure the heat is now on very low as we don't want to burn the garlic. Allow this to cook gently for 3-4 minutes.
3. Up-next we can add the Orange Bell Pepper (1/2), Yellow Bell Pepper (1/2), Celery (1 stalk), and Scotch Bonnet Pepper (1/4). Take the heat up to medium and stir well. Cook for 2 minutes.
4. Now add the Tomato Paste (1 tablespoon) and Hot Smoked Paprika (1/2 teaspoon) and stir well. Go in with the Freshly Ground Black Pepper (1/4 teaspoon), Fresh Thyme (4 sprig), and Salt (1/2 teaspoon), then add in the pieces of cod. Stir well, then add the Tomato (1/2) and Fresh Parsley (2 tablespoon). Turn heat to medium-low, add a splash of Water (1 splash) to help steam-cook the fish, then cover the pot and allow to cook for about 5 minutes.
5. Remove the lid. The Cod should be fully cooked by now so it's time to taste for salt and adjust accordingly. Turn the heat off, toss in the Scallion (2) and squeeze the juice from the Lemon (1/2) over the top. Serve warm.

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