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Spicy Jamaican-Style Brown Stew Fish

Spicy Jamaican-Style Brown Stew Fish

with Kidney Bean-Thyme Rice
Get Up To 20 Free Meals + Free Sides for Life
Get Up To 20 Free Meals + Free Sides for Life
Calories
: 
730 kcal
Protein
: 
47g protein
Total
: 
30 minutes
Difficulty
: 
Easy
Allergens:
  • Tilapia
  • Soy
  • Sulphites
  • Egg
  • Milk
  • Mustard
  • Peanuts
  • Crustaceans
  • Fish
  • Tree nuts
  • Sesame
  • Wheat
  • Sulphites
  • Soy
  • May contain traces of allergens
  • Gluten
  • Triticale
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Serving amount

300 g

Tilapia

(Contains: Tilapia)

½ unit(s)

Kidney Beans

¾ cup

Basmati Rice

(May be present: Egg, Milk, Mustard, Peanuts, Crustaceans, Fish, Tree nuts, Sesame, Wheat, Sulphites, Soy)

1 unit(s)

Sweet Bell Pepper

1 unit(s)

Yellow Onion

1 unit(s)

Chili Pepper

7 g

Thyme

4 tbsp

Tomato Sauce Base

(May be present: Egg, Milk, Mustard, Crustaceans, Fish, Tree nuts, Sesame, Wheat, Sulphites, Soy, Gluten)

9 g

Cornstarch

(May be present: Egg, Milk, Mustard, Peanuts, Crustaceans, Fish, Tree nuts, Sesame, Wheat, Sulphites, Soy, Triticale)

1 tbsp

Brown Sugar

(May be present: Egg, Milk, Mustard, Peanuts, Crustaceans, Fish, Tree nuts, Sesame, Wheat, Sulphites, Soy)

6 g

Caribbean Spice Blend

(May be present: Milk, Mustard, Peanuts, Tree nuts, Sesame, Wheat, Sulphites, Soy)

7.5 g

Vegetable Stock Powder

(Contains: Soy, Sulphites May be present: Milk, Mustard, Peanuts, Tree nuts, Sesame, Wheat)

Not included in your delivery

1.5 tbsp

Oil*

¼ tsp

Salt*

0.13 tsp

Pepper*

Calories730 kcal
Fat15 g
Saturated Fat2.5 g
Carbohydrate106 g
Sugar15 g
Dietary Fiber11 g
Protein47 g
Cholesterol75 mg
Sodium1300 mg
Potassium1300 mg
Calcium150 mg
Iron6.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Cooking Steps

1
  • Before starting, wash and dry all produce.
  • Over a measuring cup, using a strainer, drain beans, reserving the liquid. Rinse beans.
  • To the same cup, add water until there is 1 1/4 cups (2 1/2 cups) of bean liquid mixture.
  • To a medium pot, add bean liquid mixture, half the stock powder, half the thyme stalks, half the Caribbean Spice Blend and 1/8 tsp (1/4 tsp) salt (NOTE: Use a large pot for 4 servings). Cover and bring to a boil over high. 
  • Using a strainer, rinse rice until water runs clear.
2
  • To the boiling water, stir in rice and half the beans (use all for 4 servings), then reduce heat to low. Cover and cook for 13-15 min, until rice is tender and water is absorbed. 
  • Remove from heat. Set aside, still covered.
3
  • Meanwhile, core, then cut pepper into 1/4-inch slices.
  • Peel, then cut onion into 1/4-inch slices.
  • Finely chop chili, removing seeds for less heat. (TIP: We suggest using gloves when prepping chillies!)
4
  • Pat tilapia dry with paper towels, pressing well to absorb as much moisture as possible. Season with salt and pepper.
  • Heat a large non-stick pan over medium-high.
  • When hot, add 1 tbsp (2 tbsp) oil, then add tilapia. Pan-fry for 3-4 min per side, until tilapia is cooked through.**
  • Transfer to a paper-towel lined plate.
5
  • To the same pan, add 1/2 tbsp (1 tbsp) oil, then peppers, onions and chilis. Cook for 2-3 min, stirring occasionally, until beginning to soften. 
  • Add brown sugar and remaining Carribean Spice Blend. Cook for 1-2 min, stirring often, until sugar is dissolved and fragrant.
  • Add tomato sauce base, cornstarch, remaining stock powder, remaining thyme stalks and 1 cup (2 cups) cold water. Bring up to a boil.
  • Once boiling, cook for 3-4 min, until stew thickens slighty. Season with pepper.
  • Remove from heat.
  • Add fish, then spoon sauce over top.
6
  • Season with salt, then fluff rice with a fork. Remove and discard of thyme stems.
  • Divide kidney bean rice and brown stew fish between bowls. 

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