The first time I went to Ghana in 1992 I recall a cousin of my father’s colleague saying when he attended college in the United States it had been a culture shock for him. However, when he first visited Jamaica, well, that felt like home. The first time I went to Jamaica I was mistaken for a native and had a version of the Caribbean Cod. Each island has a unique take on this dish.
The Ghanaian gentleman is Akan, Ashanti to be precise. Not coincidentely, in the 17th Century the British brought mostly Akan people to Jamaica to be enslaved on sugar plantations. But as soon as the ships reached the shore, many men and women escaped and fled into the mountains where they lived and battled with the British until slavery was abolished. Many present day Jamaicans are descendants of these valiant people known as Maroons. A dish that I have enjoyed in Montego Bay and other parts of the Caribbean like Grand Cayman is fish bathed with tomatoes, garlic, peppers and onions. Usually prepared with scotch bonnet peppers or habaneros as they are called in Spanish, I made an less tongue tingling version of my favorite Caribbean Cod in honor of Healthy African Food Week. I pray the ancestors are pleased! #healthyafricanfoodweek
Caribbean Cod Fish Stew
- 1.25 lbs. Wild Caught Cod (approx. 3 large pieces of fish)
- 3 Tbsp. Palm Oil
- 3 Tbps. Red Onion
- 2 Tbsp. Garlic
- 2 Tbsp. Ginger
- 2 Tbsp. Fresh Cilantro, roughly chopped
- 2 Cups Tomatoes
- 2 Tbsp. Anchovy Sauce
- 1 1/2 Cups Okra
- 2 tsp. Jamaican Curry Powder
- 1 1/2 tsp. Real Salt
- 1 tsp. Thyme
- 1 tsp. Seasoned Salt
- 1/2 tsp. Allspice
- 1 Cup Water
- 1 Large Jalapeno
Heat a large saute pan on medium and add palm oil which is solid at room temperature. Finely mince onions, ginger and garlic and add to oil. Salt the fish on both side and add to the pan. Rough chop the tomatoes and okra and add to the pan along with the spices. Mix the anchovy sauce with the cup of water and add to the pan. Add the sliced the jalapeno, seeds and all. Reduce heat and cook on low for about 10 to 15 minutes or until the fish is cooked in the center. Serve with the grain of your choice; I chose organic yellow grits, euphemistically known as polenta, as my grain; black beans and collard greens rounded out the meal. Serves 4 to 6.
I always have cod in my freezer and decided to switch it up and try this. I absolutely LOVED it. So fresh and flavorful with the perfect amount of heat. Will definitely make it again!
Glad to hear that!
This recipe really made the cod shine!! The recipe was especially easy to follow and the flavors are unforgettable! I love fish, and this recipe will defo be made again and again!
Thank you!
Robin, I loved that you felt at home in Jamaica and enjoyed the cod. We typically use salted cod more than the fresh version but girllllllllll I tried your recipe and it was so delicious I can’t wait to make it again. Even mom loved it…💃🏾
I was looking for a unique cod recipe after finding it on sale at my grocery store and am glad I found yours. It was a hit!
Thanks Jazz!
I absolutely love that you’re using palm oil in this recipe, and okra too. It makes me feel like I’m somehow communing with the ancestors when I eat it. I love this for so many reasons.
Thank you Marta! This is an easy, flavorful way to prepare the fish that is not a baked cod recipe.
This recipe is outstanding! I generally do a lemon pepper cod, but adding some Caribbean influence made me realize I’ve been missing out. I can’t wait to make this again!
Thank you Marcus, that’s sweet of you to say! My black cod fish recipe is definitely one for the people.
This cod hit the spot for dinner. I never would have thought to add anchovy sauce but it worked wonderfully. Thank you!
Eating black cod in particular is a dynamite source of Omega 3 Fatty Acids which are thought to aid depression, anxiety and even reduce the symptoms of ADHD in children.
I recently made this Caribbean Cod Fish Stew, and it transported me straight to the tropical flavors of the islands! The combination of flaky wild-caught cod, aromatic spices like Jamaican curry powder and allspice, and the unique twist of anchovy sauce created a symphony of flavors that danced on my taste buds. The addition of okra and jalapeno added the perfect touch of heat and texture, making this stew a delightful and exotic culinary journey that I can’t wait to embark on again. Highly recommend for anyone craving a taste of the Caribbean at home!
Almost a curry, this cod recipe is simple to recreate. Thank you so much Krysten!