Jamaican Brown Stew Fish with Okra and Rice
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Ingredients
- 500 g tilapia fillets
- 1 tbsp browning sauce
- 1 onion
- 200 g okra, sliced
- 400 g chopped tomatoes
- 1 scotch bonnet chilli
- 3 fresh thyme sprigs
- 280 g long grain rice
Nutrition (per serving)
- Calories
- 431 kcal
- Protein
- 32.8 g
- Carbohydrate
- 65 g
- of which sugars
- 8 g
- Fat
- 3.2 g
- of which saturates
- 1 g
- Fibre
- 4.4 g
- Salt
- 0.30 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Pat the tilapia fillets dry and rub with a little browning sauce and salt. Leave to sit while you start the sauce.
- 2
Fry the sliced onion in a little oil over a medium heat for 5 minutes until soft, then add the chopped tomatoes, thyme sprigs and the whole scotch bonnet chilli.
- 3
Simmer the sauce for 8-10 minutes until it thickens slightly, then add the sliced okra and cook for a further 5 minutes.
- 4
Nestle the tilapia fillets into the sauce, cover and cook gently for 10-12 minutes until the fish flakes easily and is cooked through.
- 5
Meanwhile, cook the rice in plenty of boiling water for 10-12 minutes, then drain. Lift out the scotch bonnet and serve the fish and sauce over the rice.
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