Jamaican Fish

It is a good idea to ask the fishmonger at the shop or supermarket to fillet whole fish for you to save time. Or look for fillets of fish in the chill cabinet. You could try the same recipe with snapper fillets, tuna or shark steaks.

Jamaican Fish
Serves 4


  • 4 x 125-175g (4-6oz) approx, mackerel fillets
  • 1 small onion, peeled and finely chopped
  • 2 sticks of celery, washes, trimmed and finely chopped
  • 1 clove garlic, peeled and crushed 
  • 1/2 fish or chicken stock cube
  • 280ml (1/2 pint) boiling water
  • 1 x 200g (7oz) can chopped tomatoes
  • 15ml (1 tablespoon) hot chilli sauce
  • salt and pepper.


  1. Put the onion, celery and garlic into a large shallow pan. Add the stock cube and pour in the water.
  2. bring to the boil , cover and simmer, stirring occasionally, for about 5 minutes until the onion and celery are tender.
  3. Stir in the tomatoes and chili sauce and season well. Bring back to the boil and simmer for 10 minutes until the sauce has thickened slightly.
  4. Add the fish fillets, cover and simmer for 5-8 minutes until fish is cooked. A fork or skewer should be easily inserted into the flesh
  5. Serve with pasta or rice

Cooking hint:

Braising - The fish is cooked on a bed of vegetables with a small amount of liquid in a covered pan or dish

Nutritional Values per portion (approx):

410 Calories
35g Protein
29g Fat
3g Carbohydrates
1g Fibre