Jamaican Stewed Fish
2 tablespoons canola oil
1 pound halibut, cod or other firm whitefish fillet, cut into 4 serving pieces
1 teaspoon salt (optional)
1/2 teaspoon ground black pepper
1 small onion, cut into rings or chopped
1 small bell pepper, seeded and chopped (or use 1/2 of two different-colored
peppers)
4 small plum tomatoes, chopped
1 tablespoon jerk-seasoning powder or rub
In large nonstick skillet, heat oil over medium-high heat.
Season both sides of fish with salt and pepper; add fish
to skillet. Cook until underside browns, about 3 minutes.
Turn fish and remove from pan. Reduce heat. Add onion
and bell pepper to skillet; saute about 3 minutes. Stir in
tomatoes and jerk seasoning. Cover and cook until
tomatoes break down slightly, about 3 minutes. Return
fish to skillet, browned side up; spoon with sauce. Cover
and cook over low heat until fish is done, about 7 minutes.
Serve with brown or white rice or pita bread.
Makes 4 servings.
Per serving: 218 calories, 10 grams fat, 36 milligrams
cholesterol, 69 milligrams sodium, 7 grams carbohydrate,
25 grams protein.