A can of cream of mushroom soup can be a real dinner saver. It works great in casseroles and can turn into a sauce or gravy in a pinch.
Jamaican Stewed Fish
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- #54246
serves/makes:
ready in:
under 30 minutes
under 30 minutes
ingredients
2 tablespoons canola oil
1 pound halibut, cod or other firm whitefish fillet, cut into 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
4 small plum tomatoes, chopped
1 tablespoon jerk seasoning powder or rub
directions
In a large nonstick skillet, heat oil over medium-high heat. Season both sides of fish with salt and pepper, then 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 and saute for 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, and 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.
added by
HappyCook80
nutrition data
217 calories, 10 grams fat, 7 grams carbohydrates, 25 grams protein per serving. This recipe is low in carbs.
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