Jamaican Irish Stew
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 200.2
- Total Fat: 3.9 g
- Cholesterol: 26.5 mg
- Sodium: 64.9 mg
- Total Carbs: 26.6 g
- Dietary Fiber: 3.6 g
- Protein: 11.4 g
View full nutritional breakdown of Jamaican Irish Stew calories by ingredient
Introduction
Wanted a spicy fish stew, but wanted more vegetables, so made it up as I went along. Wanted a spicy fish stew, but wanted more vegetables, so made it up as I went along.Number of Servings: 4
Ingredients
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4 oz Pink Salmon (fish)
1 medium (2-1/4" to 3-1/4" dia.) Potato, raw, cut into about 1" dice
1 cup, cubes Yams, cut into about 1" dice
1 medium (2-1/2" dia) Onions, raw, sliced thinly
74 gram(s) bell pepper, red, sweet, raw, sliced into strips
2 clove Garlic minced
2 grams Pepper, red or cayenne minced
6 oz Goat milk yogurt (by LOOKIN4-8)
2 tbsp Sour Cream
4 cup (8 fl oz) Water, tap
3 fl oz White Wine
~ 3 tbs of oil, olive or grape
Salt and pepper to taste
Other herbs like thyme and rosemary are optional
Directions
I picked up some salmon heads for this, but if that bugs you, any kind of fish you like. Fish heads have a ton of flavor, and in some fish shops they will give them away because no one will eat them.
Also, I put a habanero pepper (minced) from the Jamaican side of this. Again, the type of pepper you use is optional, but it should be spicy.
Dredge the fish in flour and give it a quick fry over medium heat to crisp the outside in some oil. Set the fish aside.
Pour the left over oil into a deep pot and put in all the vegetables to sauté and soften. Add a little more oil if needed.
Add the yogurt and sour cream and mix well with the veggies.
Add the water and wine and mix.
Place the fish on top. The liquid should just cover the fish. If not, add a little water until it does.
Bring close to a boil then simmer for at least 30 minutes to a couple of hours.
This is an entrée type stew. A bowl is about 200 calories and really good. Have a nice piece of Irish brown bread with it, or whatever you like.
Whichever kind of fish you use, bone it as much as possible before hand - it's easier than trying to find bones in the stew if the fish falls apart, which it should and probably will.
Serving Size: About 1 1/2 cups per serving
Number of Servings: 4
Recipe submitted by SparkPeople user MEGA74.
Also, I put a habanero pepper (minced) from the Jamaican side of this. Again, the type of pepper you use is optional, but it should be spicy.
Dredge the fish in flour and give it a quick fry over medium heat to crisp the outside in some oil. Set the fish aside.
Pour the left over oil into a deep pot and put in all the vegetables to sauté and soften. Add a little more oil if needed.
Add the yogurt and sour cream and mix well with the veggies.
Add the water and wine and mix.
Place the fish on top. The liquid should just cover the fish. If not, add a little water until it does.
Bring close to a boil then simmer for at least 30 minutes to a couple of hours.
This is an entrée type stew. A bowl is about 200 calories and really good. Have a nice piece of Irish brown bread with it, or whatever you like.
Whichever kind of fish you use, bone it as much as possible before hand - it's easier than trying to find bones in the stew if the fish falls apart, which it should and probably will.
Serving Size: About 1 1/2 cups per serving
Number of Servings: 4
Recipe submitted by SparkPeople user MEGA74.