Caribbean fish stew

This is quite an intense, spicy fish dish – that’s down to the lime, coconut and chilli working together. It’s a great afternoon pick-me-up after a hard morning’s work. Plus, the white fish is a great source of protein and omega-3 fatty acids and makes up one of the recommended two portions of fish each week.

Made in 1 hour 30 minutes
(with 1 x 60 minute break and 2 x 10 minute breaks)

  • Serves 1
  • 2 of your 5 a day
  • Gluten & dairy free


  • 1 cod fillet (approx. 100g), skinless and boneless, cut into 4 pieces
  • juice of 1 lime (or 2 tbsp of bottled lime juice)
  • 1 tsp oil
  • ½ white onion, finely diced
  • ½ red pepper, cut into small chunks
  • 1 garlic clove, peeled and finely chopped
  • ½ teaspoon of pre-chopped chilli from a jar
  • 200g coconut milk
  • 200g tinned chopped tomatoes
  • 1 tsp chopped fresh thyme
  • ½ teaspoon white wine or cider vinegar

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  1. Put the cod in a bowl and squeeze the lime over the fish. Leave for an hour.

     – 1 hour break –

  1. Heat the oil in a pan, add the onion, red pepper and garlic for 3-4 minutes until soft. Add in the chilli, stir for a minute.
  2. Add the coconut milk, tomatoes, thyme and vinegar to the pan.
  3. Bring to the boil and then leave to simmer for 10 minutes.

– 10 minute break –

  1. Lower in the fish, mix in any remaining lime juice, and leave for a further 10 minutes.

– 10 minute break –

  1. Serve on its own or with a hunk of crusty bread.


This recipe states that you should marinate the fish in lime for an hour, but there’s no reason to be quite so exact. Leave for longer if you have time, to let the flavour seep into the fish. But if you’re in a rush, just 10 minutes will do – just squeeze the lime over the fish before completing steps 2 to 4.