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Caribbean Brown Stew Salmon: A Spicy 30-Minute Wonder

Caribbean Brown Stew Salmon offers a delightful mix of tropical flavors in under 30 minutes, perfect for busy dinners.
Prep Time 10 minutes
Cook Time 20 minutes
Resting Time 10 minutes
Total Time 30 minutes
Servings: 4 pieces
Course: Dinner
Cuisine: Caribbean
Calories: 229

Ingredients
  

For the Fish
  • 4 fillets Salmon skinless for a lighter dish
  • 1 teaspoon Salt adjust based on preference
  • 1 teaspoon Black Pepper freshly ground for best flavor
For the Sauce
  • 1 teaspoon Garlic Powder or fresh minced garlic
  • 1 teaspoon Seasoning Salt or all-purpose seasoning
  • 1 medium Tomato or tomato paste for richer flavor
  • 2 tablespoons Hoisin Sauce or brown sugar and browning sauce
  • 2 tablespoons Soy Sauce use low-sodium for a healthier option
  • 1 tablespoon Brown Sugar or honey as an alternative
  • 2 tablespoons Neutral Cooking Oil high smoke point oil
For the Vegetables
  • 1 cup Red Bell Pepper chopped
  • 1 cup Green Bell Pepper chopped
  • 1 medium Onion diced
  • 2 cloves Garlic minced
  • 1 teaspoon Fresh Thyme or dried thyme
  • 1 whole Scotch Bonnet Pepper adjust quantity to manage spiciness
For the Liquid
  • 1 cup Chicken or Vegetable Broth water can substitute, but may lack depth

Equipment

  • Large skillet

Method
 

Step-by-Step Instructions
  1. Begin by rinsing the salmon fillets under lime or lemon juice and cold water to eliminate any fishy smell. Pat them dry with paper towels and season generously with salt, black pepper, and seasoning salt. Allow the seasoned fish to rest for about 10 minutes.
  2. In a large skillet, heat about 2 tablespoons of neutral cooking oil over medium-high heat until shimmering. Carefully place the seasoned salmon fillets in the skillet. Cook for 5-7 minutes on each side until golden brown and crispy. Transfer the salmon to a wire rack to drain excess oil.
  3. Reduce the skillet heat to medium and discard most of the excess oil, leaving about 2 tablespoons. Add diced onion, minced garlic, chopped red and green bell peppers, and fresh thyme to the skillet. Sauté for 3-4 minutes until the onions become translucent.
  4. To the sautéed vegetables, add hoisin sauce, soy sauce, and chicken or vegetable broth, stirring well. Bring the mixture to a gentle simmer, allowing flavors to meld for about 2 minutes. Carefully return the browned salmon to the skillet, spooning some sauce over the top. Cover and let it steam for another 2-3 minutes.
  5. Once the salmon is cooked through and reaches an internal temperature of 145°F, remove the skillet from the heat. Spoon additional sauce over the salmon and serve hot with rice, quinoa, or plantains.

Nutrition

Serving: 1filletCalories: 229kcalCarbohydrates: 10gProtein: 28gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 700mgPotassium: 800mgFiber: 2gSugar: 4gVitamin A: 500IUVitamin C: 50mgCalcium: 30mgIron: 1mg

Notes

For crispy texture, ensure the oil is hot enough before adding the salmon. Taste the sauce before adding the salmon for desired flavor profile. Let the salmon rest after seasoning for a uniform taste.

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