Steamed sea bass with Okra

Healthy and Hearty One Pot Meals: Steamed Fish with Okra

Steamed fish with okra is a healthy one pot Jamaican dish with fresh fish and vegetables cooked down into a flavorful broth.

Since both of us are from islands we tend to consume a lot of fish and seafood. Living with a Jamaican also means making many comfort dishes he loves.

Importantly, this dish is super healthy. You can add whatever vegetables or fish you desire. There is no frying needed and it cooks almost like a soup.

Making Steamed Fish with Okra

There are different ways to cook steamed fish. Different fish, vegetables and seasonings are sometimes used so It’s about personal preference.

Sourcing the Fish

Sea Bass was used for this recipe, which has a beautiful buttery flavor however, traditionally Jamaicans would eat this dish with Red or Yellow tail snapper, parrot fish, butter fish or king fish to name a few. Many of these fish can be found at fish markets in the UK so other parts of the world will be similar for sourcing.

Also, make sure to buy fresh fish. The eyes must be clear and flesh bright. If there are cloudy eyes or yellow skin DO NOT BUY IT.

Choosing the Vegetables

The most popular vegetable are Carrots, Irish potatoes, Okra, scallion and pumpkin. To be fair, its like making a soup so toss in whatever you feel like.

What is Fish Tea?

Fish Tea is a soup. It comes in instant packets and is mainly used as flavoring for steamed fish and fish soups. These are usually found in Asian or Caribbean shops or in the world food section at larger grocery stores.

What to pair with Steamed Fish

It is usually is eaten with water crackers cooked on top or boil dumpling and green banana, bammy, plantain or fried dumpling to mention. We just had it over plain white rice.

Storing Any Left Overs

If kept in a sealed container this will keep for 3 to 4 days. Reheat in a microwave or add a little water to a pot and let the fish re-steam until hot.

Recommendations

If you love fish, here are a few other recipes you may enjoy:

I’d love to hear from you!

Comment below and let me know what you think! If you decide to make this dish comment below or tag me on Instagram @myeagereats or hashtag #myeagereats.

Don’t Forget to Subscribe!

Sign up and be first to receive the latest recipes, updates and offers.

Processing…
Success! You're on the list.

How to make Steamed Fish with Okra

AuthorsefordCategory, DifficultyBeginner

This Healthy one pot Jamaican dish is made with fresh fish and vegetables cooked down into a flavorful broth.

Steamed sea bass with Okra

 

Yields2 Servings
Prep Time15 minsCook Time15 minsTotal Time30 mins

 2 Whole Fish ( I used sea bass)
 2 tsp Fish Seasoning
 1 tsp Dried Thyme
 3 tsp All Purpose seasoning
 1 tsp Black Pepper
 4 Garlic Cloves sliced
 3 Spring Onions chopped
 2 Carrots sliced
 1 Tomato chopped
 2 Small potatoes cubed
 ¼ Red and Yellow bell pepper
 1 cup Okra chopped
 Few sprigs of fresh thyme
 1 Packed of Grace Foods Fish Tea
 2 cups Water (or more if needed)
 6 Pimento berries
 2 tbsp Butter
 1 tsp Pepper sauce

1

To Start, wash the fish with lemon and water ensuring all scales and guts are removed, pat dry and score each fish with 2 or 3 cuts along each side.

Combine all purpose seasoning, fish seasoning and dried thyme and season the fish thoroughly.

2

Wash your fish making sure all the scales and guts have been removed.
This is optional but of desired cut the fins with a knife or kitchen shears.

Next, heat a large pot with 1 or 2 tbsp of oil then toss in the vegetables minus the okra. Saute for 7 to 10 minutes then add 1 cup of water and continue to cook until carrots and potatoes are par cooked.

Meanwhile, in a separate bowl put the fish tea soup packet and 1 cup of water and mix until seasonings dissolve.

3

Here, add the soup mix into the pot of vegetables along with the okra and pepper sauce then stir. Once all is incorporated, Lay the fish on top of the broth and baste.

Finally, Cover the pot and allow the fish to steam, basting throughout for 10 - 15 minutes or until the flesh is white.

Serve with rice or boiled dumplings and green banana or fried dumpling.

Ingredients

 2 Whole Fish ( I used sea bass)
 2 tsp Fish Seasoning
 1 tsp Dried Thyme
 3 tsp All Purpose seasoning
 1 tsp Black Pepper
 4 Garlic Cloves sliced
 3 Spring Onions chopped
 2 Carrots sliced
 1 Tomato chopped
 2 Small potatoes cubed
 ¼ Red and Yellow bell pepper
 1 cup Okra chopped
 Few sprigs of fresh thyme
 1 Packed of Grace Foods Fish Tea
 2 cups Water (or more if needed)
 6 Pimento berries
 2 tbsp Butter
 1 tsp Pepper sauce

Directions

1

To Start, wash the fish with lemon and water ensuring all scales and guts are removed, pat dry and score each fish with 2 or 3 cuts along each side.

Combine all purpose seasoning, fish seasoning and dried thyme and season the fish thoroughly.

2

Wash your fish making sure all the scales and guts have been removed.
This is optional but of desired cut the fins with a knife or kitchen shears.

Next, heat a large pot with 1 or 2 tbsp of oil then toss in the vegetables minus the okra. Saute for 7 to 10 minutes then add 1 cup of water and continue to cook until carrots and potatoes are par cooked.

Meanwhile, in a separate bowl put the fish tea soup packet and 1 cup of water and mix until seasonings dissolve.

3

Here, add the soup mix into the pot of vegetables along with the okra and pepper sauce then stir. Once all is incorporated, Lay the fish on top of the broth and baste.

Finally, Cover the pot and allow the fish to steam, basting throughout for 10 - 15 minutes or until the flesh is white.

Serve with rice or boiled dumplings and green banana or fried dumpling.

Steamed Fish with Okra

See My Other Posts

Written by

130   Posts

View All Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.