Are you ready to enjoy a healthy and delicious dish with rich Caribbean flavors? During my recent trip to Trinidad, my niece Kashi made an amazing steamed fish with ‘boil and fry breadfruit’ one night. It was super delicious and a nice healthy break between the holiday eating and feasting. Everyone—neighbors, friends, and family—stopped in to enjoy.
She cooked seven pounds of King Fish, but since I know that it is too large a quantity for the average family, I have altered the recipe using only 2 pounds of fish, which was just enough for my family of four.
This Steamed fish recipe perfectly blends fresh fish, aromatic herbs, and vibrant vegetables. It is a go-to comfort food, and it’s as nourishing as it is flavorful. Whether you’re serving it at a family dinner or a festive gathering, this dish is sure to impress!
I hope you add this to your Trini lime or regular meal rotation. It’s also perfect for the upcoming Lenten season or as a healthy weekly meal option.
Ingredients You Will Need
- Fish: A firm, white fish like snapper or kingfish works best to hold up during steaming.
- Green Seasoning: This blend of herbs and aromatics is a staple in Trinidadian cooking, infusing the fish with bold flavors.
- Salt and Black Pepper: Essential for seasoning the fish and balancing flavors.
- Extra Virgin Olive Oil: Used to sauté the vegetables and create a rich base for the sauce.
- Onion, Garlic, and Tomatoes: These ingredients form the aromatic foundation of the dish.
- Carrot and Pumpkin: Add natural sweetness and texture, complementing the savory flavors.
- Scallions, Celery Leaves, and Thyme: Fresh herbs that bring a vibrant and earthy aroma to the dish.
- Ochro (Optional): Also known as okra, it adds a silky texture to the sauce.
- Coconut Milk: Creates a creamy, flavorful sauce that enhances the fish.
- Hot Pepper: Hot pepper provides a spicy kick.
Health Information and Tips
- Rich in Omega-3: Fish is an excellent source of omega-3 fatty acids, supporting heart and brain health.
- Low in Carbs: This recipe is perfect for low-carb diets, providing essential nutrients without extra calories.
- Boost Your Veggie Intake: Carrot, pumpkin, and ochro pack this dish with vitamins, fiber, and antioxidants. At the end of cooking, you can also top it with baby bok choy or large pieces of patchoi.
- Use Fresh Herbs: Fresh scallions, thyme, and celery leaves elevate the flavor while offering health benefits.
- Dairy Free: In the video(which will be posted soon on YT), we used butter to finish off the dish. However, since I adapted this recipe for a smaller quantity and used a whole can of coconut milk, I found that butter was not required. The coconut milk provides all the richness and flavor needed, making this dish naturally dairy-free.
- Dietary Considerations: Thissteameddfishh recipe is ideal for those following a Whole30, gluten-free, clean eating, and low-carb diet. It is also a great option for keto enthusiasts, as it is low in carbs and rich in healthy fats. Make sure to choose coconut milk that’s free from additives or sweeteners to keep it compliant with Whole30. Enjoy this healthy, flavorful dish as part of your nutritious meal plan!
Tips for Success
- Use Fresh Fish: The fresher the fish, the better the flavor.
- Don’t Overcook the Fish: Cooking the fish for too long can make it dry or break up. Keep an eye on it as it steams.
- Customize Your Heat Level: Adjust the amount of hot pepper to suit your spice tolerance.
- Prep Ahead: Make the green seasoning in advance and store it in the fridge for quick use.
Variations
- Vegetarian Version: Substitute fish with firm tofu, mushrooms(king oyster is a good option) or chunks of butternut squash.
- Different Vegetables: Add bell peppers or spinach, patchoi or bok choi for added nutrients and color.
- Curry Infusion: Stir in a teaspoon of curry powder or turmeric for a spiced twist.
Serving Suggestions
Enjoy this Steamed Fish, inspired by Kashi’s version, with boil and fry cassava, boiled provisions, cassava oil down, breadfruit oil down, boil and fry breadfruit, scalloped cassava, cassava pie, stewed red beans, rice and beans, Mummy’s holiday rice and beans, pumpkin rice, yellow rice, yellow rice with pigeon peas, plain freshly steamed jasmine rice, quinoa, or warm roti. Add a side of fresh salad or sautéed vegetables for a complete meal. This dish pairs wonderfully with a cold glass of coconut water, mauby, sorrel, ginger beer or your favorite tropical drink.
Trinidadian Steamed Fish
Ingredients
- 2 lbs fish firm, cleaned
- 6 tbs green seasoning divided
- 2 tsp salt or as needed
- 1 tsp black pepper
- 4 tbs extra virgin olive oil
- 1 large onion sliced
- 1/2 lb tomatoes chopped
- 2 scallions chopped
- 2 tbs celery leaves chopped
- 4 thyme sprigs
- 1 carrot grated
- 1/4 lb pumpkin grated
- 6 okra tops removed (optional, 1/2 lb)
- 1 can coconut milk
- Hot pepper to taste
Instructions
- Step 1: Prepare the Fish: Start by cleaning the fish, removing any scales, and rinsing thoroughly. Pat dry to remove excess water. Season with 4 tablespoons of green seasoning, salt, and black pepper. Allow it to marinate for at least 30 minutes or overnight for deeper flavor.
- Step 2: Sauté the Vegetables: Heat the olive oil in a wide sauté pan over high heat. Add the sliced onion, garlic, and chopped tomatoes. Cook for about 3 minutes, stirring occasionally, until fragrant and softened.
- Step 3: Build the Base: Mix in the grated carrot and pumpkin, cooking for another 3 minutes. Add the ochro (if using), scallions, celery leaves, thyme sprigs, 2 tablespoons of green seasoning, and hot pepper. Continue to sauté for 3 more minutes, blending the flavors.
- Step 4: Make the Sauce: Pour in the coconut milk and 2-3 cups of hot water. Season with an additional teaspoon of salt and ½ teaspoon of black pepper. Simmer on medium heat for about 10 minutes, allowing the pumpkin to soften and the sauce to thicken slightly.
- Step 5: Steam the Fish: Gently place the marinated fish into the simmering sauce. Lower the heat and cook for 10 minutes or until the fish flakes easily with a fork. Baste the fish occasionally with the sauce to enhance its flavor. Adjust seasoning to taste.
Nutrition
Did You Love This Recipe? Leave a Rating and Comment
If you tried and enjoyed Kashi’s Steamed Fish, please leave a 5-star rating and a comment in the recipe card above. Your feedback helps others discover and perfect this delicious dish. Don’t forget to check out the accompanying video for this specific recipe on my YouTube channel for step-by-step guidance(coming soon).
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!
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