Saint Lucian Fish Court Bouillon
The Quirky Foodster Team
Ingredients
- Firm white fish, cut into steaks or large pieces — 800 g (1.75 lb)
- Vegetable oil — 2 tbsp
- Onion, sliced — 1
- Garlic, minced — 3 cloves
- Tomatoes, chopped — 2
- Sweet pepper, sliced — 1
- Thyme — 2 sprigs
- Scotch bonnet pepper, whole — 1
- Tomato paste — 2 tbsp
- Water or fish stock Juice of 1 lime Salt and black pepper, to taste — 400 ml (14 oz)
Method
- Season the fish with lime juice, salt and pepper; set aside 15 minutes.
- Heat oil in a large pan and sauté onion and garlic until softened.
- Add the tomatoes, sweet pepper, thyme and tomato paste, cooking 5 minutes until fragrant.
- Pour in the water or stock and bring to a simmer.
- Add the scotch bonnet and the seasoned fish, spooning sauce over the top.
- Cover and simmer gently for 15-18 minutes until the fish is just cooked through.
- Remove the scotch bonnet before serving hot with rice or provisions.
Introduction: Fish simmered in a rich, tomato-based Creole sauce with peppers, onion and fresh herbs.
Cultural Background: Court bouillon reflects Saint Lucia’s French Creole culinary heritage, a technique of gently poaching fish in a well-seasoned broth that has become one of the island’s most popular fish preparations.
Tips: Simmer gently rather than boiling hard, as vigorous boiling can break the fish apart. Keep the scotch bonnet whole for controlled heat.
Variations: Add sliced okra to the sauce for extra texture; a lighter version omits the tomato paste for a thinner broth.
Storage: Store in an airtight container in the refrigerator for up to 2 days.
Reheating: Reheat gently in a covered pan over low heat to avoid overcooking the fish.
Nutrition: Approx. 320 kcal, 32 g protein, 12 g carbohydrate, 16 g fat per serving.
FAQs:
Q: What fish works best for court bouillon?
A: Firm white fish like snapper or kingfish holds together well during gentle simmering.
Q: Can this be made spicier?
A: Yes, split the scotch bonnet slightly to release more heat into the sauce, tasting as you go.
- Firm white fish, cut into steaks or large pieces — 800 g (1.75 lb)
- Vegetable oil — 2 tbsp
- Onion, sliced — 1
- Garlic, minced — 3 cloves
- Tomatoes, chopped — 2
- Sweet pepper, sliced — 1
- Thyme — 2 sprigs
- Scotch bonnet pepper, whole — 1
- Tomato paste — 2 tbsp
- Water or fish stock Juice of 1 lime Salt and black pepper, to taste — 400 ml (14 oz)
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