In this savory and satisfying Trinidad-style stewed fish recipe, a firm fish of your choice—such as carite, king fish, or red snapper—is first seasoned and marinated with a generous amount of freshly blended green seasoning, made with herbs, garlic, and traditional Caribbean aromatics. Once marinated to infuse flavor, the fish is lightly coated in flour and pan-fried until golden and crisp on the outside, creating a delicious texture that holds up beautifully in the stew.
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After frying, the fish is gently simmered in a rich, fragrant tomato-based sauce created with ketchup, fresh tomatoes, sliced carrots, ochroes (optional), and a mix of fresh herbs like thyme, scallions, and parsley. Caribbean seasoning peppers, such as pimento or hot pepper, are added to enhance the flavor with a signature island warmth and depth.
If you prefer not to use ketchup, you can easily substitute with a generous amount of finely chopped or crushed tomatoes for a more natural, rustic flavor.
The optional step of burning brown sugar adds a deeper color and a subtle hint of molasses-like richness, but it can be skipped entirely if you’re aiming for a lighter, more delicate stew.
❤️ Why You’ll Love This Recipe
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Authentic Island Flavor – This recipe captures the soul of Trinidadian home cooking with every bite. Fresh herbs, seasoning peppers, and a well-balanced tomato-based sauce create a depth of flavor that’s rich, comforting, and unmistakably Caribbean.
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Customizable and Versatile – Whether you prefer red snapper, king fish, or carite, this recipe works well with any firm fish. You can also adjust the spice level and ingredients to suit your taste.
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Crispy Yet Tender Texture – Lightly frying the seasoned fish before stewing creates a beautiful contrast in texture—the outside is golden and soaks up the rich sauce, while the inside stays moist and flaky.
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Simple Yet Impressive – Though it tastes complex, the steps are straightforward and rewarding. It’s a wonderful option for Sunday lunch, special occasions, or sharing with guests.
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Flexible Sauce Options – Use ketchup for a quick, bold base, or swap it out for diced tomatoes for a lighter, more natural version. Burned sugar is also optional if you prefer a simpler stew.
This Trinidad stewed fish delivers bold, home-cooked flavor in a dish that feels both rustic and refined. It’s a meal that connects you to Caribbean roots while offering room for your personal touch.
🥕 Health & Nutrition Information
Trinidad Stewed Fish is a nutrient-rich, high-protein dish that fits well into many balanced eating plans. When prepared with lean, firm fish like king fish or red snapper, it offers:
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High-quality protein for muscle maintenance and satiety
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Omega-3 fatty acids (especially from fish like king fish or carite), supporting heart and brain health
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Fresh vegetables like tomatoes, carrots, and ochroes, providing fiber, vitamins, and antioxidants
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Low-carb adaptability by omitting sugar and serving without rice or starchy sides
For a lighter meal, skip the frying step and poach the seasoned fish directly in the sauce. Use olive oil instead of traditional cooking oils for a heart-healthy fat source. This dish can be made gluten-free by skipping the flour or using a gluten-free alternative.
What to eat with stewed fish?
This is a family favorite and is usually accompanied by coo coo(cou cou), callaloo and freshly steamed jasmine rice, boiled ground provisions, or cassava, cornmeal, flour dumplings or any one of these cassava side dishes.
🐟 Ingredients You Will Need
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Fish (Carite, King Fish, or Red Snapper) – A firm fish that holds up well during frying and stewing.
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Lemon Juice – Used to wash the fish and remove any raw, fishy scent.
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Green Seasoning – Adds bold Trini flavor to both the marinade and the stew base.
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Salt and Black Pepper – For seasoning the fish and the stew.
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All-Purpose Flour – Lightly coats the fish before frying for a golden crust.
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Oil for Frying – Enough to shallow fry the fish until crisp and brown.
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Olive Oil – Used to sauté the aromatics and build flavor in the stew.
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Brown Sugar (Optional) – For browning and adding caramel depth to the sauce.
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Ketchup – Adds sweetness and body to the stew sauce.
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Carrot – Adds color, texture, and mild sweetness.
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Onion – Essential for savoriness and aroma.
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Hot Pepper – Adds heat and classic Caribbean spice.
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Scallion, Cilantro, or Parsley – Fresh herbs that brighten up the sauce.
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Red Bell Pepper – Adds sweetness and crunch.
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Plum Tomatoes – Helps build a flavorful base and adds natural acidity.
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Ochroes (Optional) – Adds thickness and texture to the stew.
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Pimento Peppers (Optional) – Used at the end for a mild peppery aroma.
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Hot Water – Used to create the flavorful sauce and simmer the fish gently.
📝 Summary: How to Make Trinidad Stewed Fish
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Wash fish with lemon water and pat dry.
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Season with green seasoning, salt, and pepper; marinate.
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Fry lightly floured fish until golden and set aside.
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Make the base by sautéing aromatics with ketchup (and optional browned sugar).
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Add liquid (hot water, reserved marinade, ochroes) and simmer.
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Simmer fish in sauce without stirring—just spoon sauce over to coat.
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Finish with chopped pimento and serve hot.
❓ FAQ – Trinidad Stewed Fish
What kind of fish is best for stewing?
Firm fish like carite, king fish, carite, croaker, red snapper, halibut or grouper are ideal because they hold their shape during frying and simmering.Can I make this dish without frying the fish?
Yes, you can skip the frying step and add seasoned raw fish directly to the simmering sauce, though it may be more delicate and break apart easily.Do I need to add brown sugar?
The brown sugar step is optional but adds a deeper color and flavor to the stew. You can skip it and still have a delicious dish.Is green seasoning necessary?
Green seasoning is key to authentic Trini flavor. If you don’t have it, blend scallions, garlic, thyme, culantro or cilantro, and hot pepper as a substitute.Can I make this dish ahead of time?
Yes! This stewed fish reheats beautifully and can be made a day ahead. Just store it in the fridge and gently reheat before serving.How spicy is this dish?
The heat level depends on the type and amount of pepper you use. You can control the spice by adjusting or omitting the hot pepper.
TRINIDAD STEWED FISH RECIPE
Ingredients
- 2 lbs fish carite, king fish, red snapper or other firm fish (5 pieces)
- Lemon juice for washing fish
- 4 tbs green seasoning
- 1 tsp salt
- ½ tsp black pepper
- 1 cup flour to coat fish before frying
- 2 cups oil for frying fish
- 4 tbs extra virgin olive oil
- 2 tbs brown sugar optional
- 4 tbs ketchup
- 4 tbs green seasoning
- 1 carrot sliced diagonally
- 1 onion sliced
- 1 hot pepper chopped
- ½ cup scallion cilantro or parsley, finely chopped
- 1 red bell pepper julienned
- 2 plum tomatoes chopped
- 2 tsp salt
- 1 tsp black pepper
- 4 sprigs thyme
- 6 ochroes halved, optional
- 3 cups hot water or more as required
- To finish – 2 chopped pimento optional
Instructions
- Wash fish quickly using the juice of 1 lemon squeezed into a bowl of cold water, to remove freshness. Drain and pat dry with paper towels.
- Place fish in a bowl or resealable bag and season with green seasoning, salt and pepper. Marinate for a few hours or overnight in the fridge.
- When ready to fry, bring fish to room temperature. Heat 1 inch oil in a 12 inch skillet over medium heat. Lightly dust fish with flour, shaking off excess, and fry until golden brown on both sides, about 4-5 mins per side. Do not overcrowd pan and save the marinade from the bowl/bag. Remove fried fish to a paper towel lined tray or place on a rack over a sheet pan to drain excess oil.
- Heat oil in a separate heavy bottomed pot over medium heat. If you wish to use the same pot, once the oil is cool, pour out oil leaving 4 tbs.
- Optional Step: Add brown sugar and allow it to bubble, froth, darken(not black) and expand.
- Add ketchup, green seasoning, carrot, onion, hot pepper, parsley, bell pepper, tomatoes, salt and black pepper and cook for 3-5 mins, stirring.
- Add 3 cups hot water (or enough to cover fish), thyme sprigs, ochroes and reserved marinade. Bring to boil, reduce heat and simmer for 5 mins. Taste and season with more salt and pepper as required.
- Add fried fish, bring to a simmer and cover pot. Do not stir fish, using a spoon occasionally pour sauce over fish. If the sauce is not enough, add more hot water and continue to mix using a pouring motion to baste the fish. Simmer for 5-7 minutes until the sauce thickens slightly.
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Notes
Nutrition
⭐️ Did You Love This Recipe – Leave a Rating and Comment
If you tried this flavorful Trinidad Stewed Fish recipe and loved it, please leave a 5-star rating in the recipe card above and drop a comment below! I’d also love to hear how it turned out for you or any delicious tweaks you made. Your feedback helps others find and enjoy the recipe too.
For a visual step-by-step, be sure to check out the YouTube video for this specific recipe on my channel (link on the recipe card above) Cooking With Ria. I walk you through every stage so you can cook along with confidence.
✉️ Questions or Concerns—Write Me!
If you have any questions, concerns, issues, or suggestions about this recipe or any other recipes, please don’t hesitate to leave a comment below or reach out via email at [email protected]. I’d love to hear from you and am here to help make your cooking experience as enjoyable and successful as possible.
Happy cooking—and don’t forget, love is the main ingredient!
