Honduran Green Plantain and Fish Stew

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A signature comfort dish from the Bay Islands of Honduras, this rustic plantain and fish stew blends African, Caribbean, and Latin influences. Green plantains are simmered until tender, then gently mashed directly in the pot to create the signature thick, hearty base that cradles flaky white fish and shrimp in a fragrant coconut and achiote broth.

Nutrition Facts

Per serving (estimated)

• 410 kcalCalories
• 17 gFat
• 7 gSaturated Fat
• 35 gCarbs
• 4 gFiber
• 8 gSugar
• 28 gProtein
• 620 mgSodium
• 860 mgPotassium
• 95 mgCalcium
• 3.2 mgIron
• 44 mgVitamin C
• 160 mcgVitamin A

Ingredients

For the fish

• 1.5 lbs white fish fillets (red snapper, grouper, or mahi-mahi), cut into 1.5-inch chunks
• 1 lime, juiced
• 1/2 tsp kosher salt
• 1/4 tsp freshly ground black pepper

For the sofrito (aromatic base)

• 2 tbsp olive oil
• 2 tbsp achiote (annatto) paste, or 1 tsp annatto seeds steeped in 2 tbsp hot water
• 1 large yellow onion, finely diced
• 1 red bell pepper, diced
• 4 garlic cloves, minced
• 2 Roma tomatoes, diced
• 1 tsp dried oregano
• 1/2 tsp ground cumin

For the stew

• 3 large green (unripe) plantains, peeled and cut into 1-inch chunks
• 1 small yuca (cassava), peeled and cut into 1-inch cubes (optional)
• 4 cups seafood or fish stock
• 1 cup full-fat coconut milk
• 1 bay leaf
• 1/2 lb raw medium shrimp, peeled and deveined (optional)
• 1/4 cup fresh cilantro, chopped
• Lime wedges, for serving

Directions

1. Season the fish: In a bowl, toss the fish chunks with lime juice, salt, and pepper. Cover and refrigerate while you build the stew base.
2. Heat the olive oil in a large heavy pot or Dutch oven over medium heat. Add the achiote paste and stir for 30-60 seconds until the oil turns a deep red-orange color.
3. Add the onion, bell pepper, and garlic and sauté for 4-5 minutes until softened. Stir in the tomatoes, oregano, and cumin, and cook 3 minutes more until the tomatoes break down into a chunky sauce.
4. Add the plantain chunks and yuca (if using) and toss to coat in the sofrito. Pour in the fish stock, drop in the bay leaf, and bring to a boil. Reduce heat, cover, and simmer 20-25 minutes until the plantains are fork-tender.
5. Use the back of a wooden spoon to gently mash about half of the plantains against the side of the pot; this traditional technique gives the stew its thick, rustic, slightly chunky body.
6. Stir in the coconut milk and nestle the seasoned fish (and shrimp, if using) into the broth. Simmer gently without stirring for 7-9 minutes, until the fish flakes easily with a fork and the shrimp turn pink and opaque.
7. Remove and discard the bay leaf. Taste and adjust salt and pepper. Stir in the fresh cilantro just before serving.
8. Ladle into warm bowls and serve immediately with extra lime wedges, a side of fried green plantain slices, or crusty bread for soaking up the broth.

Cook’s Notes

• Use very green, unripe plantains: ripe yellow plantains will dissolve completely and make the stew overly sweet and starchy.
• Achiote (annatto) is essential for the traditional brick-red color and earthy flavor; you can find paste in Latin markets or substitute with a few drops of mild paprika.
• The signature texture comes from gently mashing only some of the plantains in the pot; over-mashing will turn it into baby food.
• For maximum freshness, use whole fish fillets you have just deboned, or ask your fishmonger for skinless snapper or grouper loins.
• Serve with a wedge of lime and a slice of avocado; the acidity and richness balance the coconut beautifully.

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