Jamaican Stewed Fish

2 tablespoons canola oil
1 pound halibut, cod or other firm whitefish fillet, cut into 4 serving
pieces
1 teaspoon salt (optional)
1/2 teaspoon ground black pepper
1 small onion, cut into rings or chopped
1 small bell pepper, seeded and chopped (or use 1/2 of two
different-colored peppers)
4 small plum tomatoes, chopped
1 tablespoon jerk-seasoning powder or rub

In large nonstick skillet, heat oil over medium-high heat. Season both
sides of fish with salt and pepper; add fish to skillet. Cook until
underside browns, about 3 minutes. Turn fish and remove from pan. Reduce
heat. Add onion and bell pepper to skillet; saute about 3 minutes. Stir in
tomatoes and jerk seasoning. Cover and cook until tomatoes break down
slightly, about 3 minutes. Return fish to skillet, browned side up; spoon
with sauce. Cover and cook over low heat until fish is done, about 7
minutes. Serve with brown or white rice or pita bread.

Makes 4 servings.
Per serving: 218 calories, 10 grams fat, 36 milligrams
cholesterol, 69 milligrams sodium, 7 grams carbohydrate,
25 grams protein.

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