fish recipe

There’s always the call for more fish recipes from fans of my work and I really wish I could share others. While lake and river fish (what I call sweet-water fish) are very accessible in Ontario, I’m not a fan of them. I find that they lack flavor and the texture tends to be very mushy. And YES, I can secure ocean or salt water fish at the different West Indian and Asian markets, but most days they’re VERY expensive. I don’t mind paying the price eh.. however I’m the only one in my home who eat the stuff, so logically it makes little or no sense to spend the money. The only fish my daughters will eat is their grandmother’s fried King Fish. Hopefully I can get Zyair on the fish train soon.

You’ll Need…

2 red snapper (about 3/4 lb each)
8 sprigs thyme (divided)
4 scallions
1 medium onion (sliced)
1 medium tomato (diced)
2 cups fish stock
1 teaspoon sea salt (divided)
1 teaspoon black pepper (divided)
8-12 okra (trimmed)
1/2 yellow bell pepper (chopped)
1/2 orange bell pepper (chopped)
5 cloves garlic (smashed)
2 tablespoon Olive oil
1 lb pumpkin (large cube)
1 medium christophene aka chayote, chocho (sliced)
1 lemon (divided)
1/2 lime
2-4 tablespoon coconut cream
1/2 scotch bonnet pepper
8 Pimento berries (allspice)
2 bay leaves | 1 tablespoon tomato concentrate puree
1 carrot (small) (julienne)
2-3 tablespoon parsley (chopped)

Notes. I encourage you to personalize things according to your likes and be as creative as you like. If doing this recipe gluten free, please go through the full list of ingredients to ensure they meet with your specific gluten free dietary requirements (especially the fish stock you use). May I recommend you use the video below as a guide when preparing the recipe in the event you have any further questions not covered in this recipe post.

VERY IMPORTANT! – Lovingly called “steamed”, but in fact it’s somewhat simmered in liquid and not technically steamed. Here is my truly Steamed Fish Recipe.

Wash, chop and generally prep all of the ingredients.

Clean and wash the fish with cool water and the juice of the lime, then make a cut across the belly (thickest part – both sides) of each fish to allow for even cooking and for the flavors to go deep within the flesh later. Season with the 3/4 of the salt and 1/2 of the black pepper (in and out), then stuff the cavity with 1/2 of the thyme and 1 scallion each. I explained why I don’t use all-purpose seasoning in the video below.

Most recipes online will tell you to start with butter, but being mindful of salt, saturated fats etc, I opt for olive oil. In a wide pan on a medium heat add the oil, followed by the onion, remaining thyme, bell peppers, remaining black pepper, scotch bonnet pepper, allspice berries (aka pimento seeds), bay leaves and the remaining salt (you may adjust later on). Turn the heat down to low and cook for 2-3 minutes.

It’s now time to add the pumpkin, carrot and Christophene and mix well. After 2-3 minutes, make space in the center of the pan and add the tomato paste. Yes this is not an ingredient traditional to the recipe, however with my tested application I can tell you with certainty it works well. Making that space in the pan means the tomato paste will be in direct contact with the hot pan, thus the natural sugars in the tomato will shine through with the caramelization.

After 2-3 minutes stir everything well, turn the heat up to medium and add the fish stock. Bring to a boil, reduce to a simmer and allow it to cook for about 7 minutes. As it comes to a boil add the remaining scallions, garlic and coconut cream. Reduce to a simmer.

It’s now time to tuck the seasoned fish into the pan as well as the tomato and okra. With the okra (say ochro) you’ll want to trim off the stems and I like to also trim off the pointy ends. Try your best to tuck everything into the liquid in the pan as best you can. You’ll want to try and spoon on some of that liquid onto the fish before putting a lid on the pan.

I used a pan which I didn’t have a lid for, so I used a cookie sheet to cover the pan. Should that fail, use foil to make a temporary lid.

Depending on the size of the fish you used, in about 10 minutes they will be fully cooked. As you turn off the stove be sure to spoon on some more of that liquid on the bottom over each fish. Keep in mind that the residual heat in the pan will continue cooking the fish. Top with the lemon juice and chopped parsley!

A classic fish dish out of the Caribbean, with it’s origin being Jamaica but with versions found throughout the region.

Seafood

Delightful Stuffed Yellowtail Snapper.

July 6, 2023June 29, 2023Leave a Comment

Luv me some summer! This delightful Stuffed Snapper was done on the propane grill in the glorious sunshine outside, but you can always use your everyday indoor oven with just as good results. For an even better outcome, rock it on a charcoal grill. Basically any fish will work, I just happen to only like ocean fish and Yellowtail snapper was on sale (excellent quality too).

You’ll Need…

1 Yellowtail Snapper (just over 1 lb)
2 scallions (divided)
1 tablespoon butter
2 lbs Pumpkin (diced / sliced)
1 medium onion (diced)
8-10 sprigs thyme (divided -leaves only)
1-2 lemons (divided)
1/2 cup olive oil
5 cloves garlic (crushed)
bell peppers (see notes below)
1 tablespoon raw brown sugar (any brown sugar will work)
1 teaspoon grated ginger
1 scotch bonnet pepper (divided – chopped finely)
1 tablespoon Caribbean Green Seasoning
1/2 cup white wine (your fav)
1 teaspoon grainy mustard
1 teaspoon salt (divided)
2 clementines (juice)
1 teaspoon black pepper (divided)

Notes! I had remaining bell peppers from a previous recipe in the fridge, so I used what I had. Basically you can add as much as you like. If you don’t have clementines, you may use 1/4 cup of orange juice. Peel and dice a 1/3 of the pumpkin, the remaining you can slice thick with the skin on. Be sure to watch the video below as I share some tips on buying fish. You’ll notice that I didn’t salt the fish itself, but I did use salt in the stuffing and marinade.

Let’s start with the pumpkin stuffing so it will cool as we prep the fish in a few minutes. In a saucepan add the butter on med/low heat. Then add 1/2 onion, 1/2 the thyme, 1/2 the scotch bonnet pepper (optional), 1/2 the garlic, 1/4 of the scallions, ginger and 1/2 of the salt. Cook on a low for 3-4 minutes.

It’s now time to add the diced pumpkin, followed by 1/2 of the black pepper. Stir well, then add the white wine and brown sugar. Bring to a boil, then reduce to a simmer for 5 minutes with the lid on.

Remove the lid, turn up the heat to medium and burn off any liquid. It will take 3-5 minutes. Set aside to cool.

I washed the cleaned Snapper with the juice of one lemon and cool water and I double-checked to make sure the fish monger got all the scales. Drain and pat dry.

For the marinade / dressing, we’ll combine the olive oil with the remaining black pepper, salt, scallions, thyme leaves and garlic, followed by the Caribbean Green Seasoning, scotch bonnet pepper, mustard and clementine juice. Whisk to combine.

I created a bed with some of the pumpkin slices to sit the snapper on and added the remaining pumpkin and bell peppers around it. You may hit the snapper with additional salt and black pepper, but I’m trying my best to cut back on my sodium intake. Drizzle on the dressing over everything, including the underside of the fish. you’ll notice that I gave the fish a few cuts to help it cook evenly and for the marinade to penetrate it a bit.

Now stuff the cavity of the fish (belly) with that wicked pumpkin stuffing we made earlier. What cannot fit can sit on the outside of the fish.

Have your grill between 375 – 400 F, then place the pan in the middle to roast uncovered.

If using an indoor oven, I’d go at 375 F on the middle rack. During the cook time I did spoon the oil at the bottom and drizzled the fish and vegetables with it. This helps to get a lovely golden color.

Depending on the size of the fish you use, it will take between 25-35 minutes to cook. Basically you want the pieces of pumpkin to be soft (use a pairing knife) and the fish itself to be firm and flaky.

I did add some leaves of parsley the last 5 minutes of cooking (from my garden) and once the pan was out of the grill, I squeezed on some fresh lemon juice over everything.

Another summertime hit IMHO!

Seafood

Fried Sardines As It’s Done In The Caribbean.

July 2, 2022April 12, 20221 Comment

Back in 2010 I shared a similar recipe where I used Smelts, as it was the only fish I could source back then to satisfy a craving I had for a childhood fave… fry dry! I’ve since elevated my mom’s recipe to put my touch and lay some claim to it. No disrespect mom!

You’ll Need…

2 lbs sardines (cleaned)
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/2 teaspoon curry powder
1 1/2 tablespoon Caribbean Green Seasoning
2 cups veg oil (for frying)
1 cup all purpose flour
2-3 tablespoon olive oil
6 cloves garlic (diced fine)
1 onion (sliced)
4 birds eye pepper
3 scallions (chopped)

Season the oil with 2 cloves of garlic + 3 bird’s eye pepper.
lemon (juice)

Gut (or ask your fish monger to do it for you), clean and wash the sardines (use lemon or lime juice or vinegar along with cool water to wash the fish). Then season the cleaned Sardines with salt, black pepper, Caribbean Green Seasoning and curry powder. Mix well and allow to marinate for 10 minutes.

Heat 2 cups of vegetable oil in a wide pan on a medium flame, add the garlic and chili as it heats up. This step will flavor the oil a bit.

Dust the seasoned fish in the flour (shake off excess flour) and place the flour-dusted fish in the hot oil. Be careful when adding the dusted fish to the hot oil.

Cook on each side for about 3-5 minutes.. a crust will form and you’ll get a dark golden color. Remove and drain on paper towels. Don’t crowd the pan, so I’d recommend frying then in batches. Vent your kitchen to avoid the entire house smelling like fried fish or cook outdoors if you can.

Once the fish are all fried, it’s time for step two. Heat 3 tablespoon olive oil in a frying pan.. while the oil is still cold add the onion, scallion, birds eye chili and garlic.. bring it up to a simmer and allow it to gently fry and flavor the oil. It will take about 4-5 minutes.

Place the fried Sardines in a heat-proof bowl and pour the now seasoned hot oil over the fried sardines and toss to coat. Note – you can get away with using 2 tablespoon of the olive oil if you want to cut back on the use of oil.

If you recall we stared by flour dusting the fish before frying them. That flour crust will soak up the flavored oil and you’ll be amazed how delicious these will be.

Squeeze on some fresh lemon juice and enjoy. Remember these will be spicy! Serve warm please.

Serve as a side or as a snack when enjoying adult beverages with your friends. Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Seafood

Jamaican Escovitch Kingfish.

April 18, 2022March 21, 20222 Comments

While this recipe is traditionally done with crisp fried whole fish (usually Red Snapper) in Jamaica, I quite like to done with Kingfish… one of, if not my favorite fish. Basically a quick, spicy vegetable pickle poured over the fried fish, so the recipe itself is very forgiving as you can easily over-cook the fish and still have great results.

You’ll Need…

5-7 slices of kingfish
1 tablespoon Caribbean Green Seasoning
3/4 tablespoon sea salt (divided)
3/4 teaspoon black pepper (divided)
3/4 cup all-purpose flour
2 cups veg oil
2 large onions (sliced thick)
1/2 carrot (julienne)
6-8 pimento berries (allspice)
2 cloves garlic (smashed)
1 scotch bonnet pepper (sliced thin)
bell peppers (assorted colors – sliced thin)
1 1/2 cup white vinegar
2 tablespoon white sugar

NOTE! In the video below I explain why I like dusting the seasoned fish in flour and why I seasoned the pieces of Kingfish as I did.

The Kingfish steaks were about 1 inch think, washed (cool water and the juice of a lime – lemon or white vinegar works too), drained and seasoned with the Caribbean Green Seasoning, 1/2 teaspoon salt and 1/4 teaspoon black pepper. Mix well and allow to marinate as we prepare the vegetables for the Escovitch sauce.

Basically all you have to do is cut the bell peppers the same thickness and the carrot a bit thinner. The Scotch Bonnet pepper will make this SPICY, so please be aware of this. But we’ll balance things with the sugar. Wear gloves when handling such hot peppers, wash your hands with soap and water after and remove the seeds and white membrane if you want to control the heat a bit.

In a sauce pan on a medium heat add the vinegar and pimento berries, bring to a boil, then add the carrot pieces (since this is the toughest thing that goes in the pickle). Simmer for 3 minutes, then add the bell peppers, onion (sliced thick rounds), garlic, remaining salt and black pepper, followed by the sugar to bring the balance I spoke about above.

As it comes to a boil, reduce to a gentle simmer as we get to frying the fish. Dust the seasoned fish pieces in the flour and set aside as your vegetable oil comes to temperature in a wide pan.

Fry the fish a few pieces at a time as to not crowd the pan. I did mine about 4-5 minutes on each side, then onto paper towels to help soak up some of the oil as I did the next batch. You’re looking for a dark golden color. The flour dusting will help you get this color, plus that same crust will act as a magnet for the Escovitch sauce when we pour it on.

After 8 minutes, turn off the heat under the sauce and let it sit until we’re done frying the fish.

Arrange the fried fish on the platter you’ll be serving it on, then pour the Escovitch sauce over it. Or serve on the side. You’ll get notes of spice (pimento), sweet and SPICY with a slight crunch from the vegetables. Add more sliced Scotch Bonnet (any fav pepper) if you want more of a KICK!

Save any remaining Escovitch Sauce in a glass jar in the fridge for up to 2 weeks. Got lame fried chicken? Pour this sauce over it and BAM! You’ve got something truly unique. That recipe (not the lame fried chicken), but Escovitch Fried Chicken will soon come.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Seafood

Outstanding Oven Roasted Fish.

June 13, 2021May 24, 2021Leave a Comment

Here’s one of those meals which takes me back to the Caribbean, but not as a child… as we never had this version of fish growing up in our house. I think the only fish dish we had which came out of the oven, was when mom made baked salmon. However, it does give a level of comfort as it reminds me of my travels throughout the Caribbean as an adult (tourist).

You’ll Need…

1 2-3 lb fish (I prefer ocean fish)
2 scallions (chopped)
1/2 medium onion (diced)
2 pimento peppers (sliced)
1/3 cup + 2 tablespoon olive oil
1 stalk celery (diced)
4 cloves garlic (divided)
10 okra (divided)
1.5 lbs pumpkin (divided – dice and sliced)
1 lemon
8 small bell peppers
1 1/2 teaspoon black pepper (divided)
1 teaspoon sea salt (divided)
1/2 teaspoon grated ginger
6-8 sprigs thyme (divided)
1 tablespoon golden brown sugar

NOTE! If doing this dish gluten free, please go through the full list of ingredients to make sure they meet with your gluten free dietary requirements.

Prep the vegetables.

Lets prepare the stuffing for the fish as I want it cool before use. In a saucepan add a tablespoon and a half of olive oil, followed by the diced onion, celery (including any leaves), scallions, 1/2 the thyme (leaves only) and stir.

After 3 minutes on low heat, add 1/4 the black pepper, 1/2 the salt, 3/4 cup diced pumpkin, 1/2 the garlic, 4 okra cut into 1 cm wheels and continue cooking on low.

Add the pimento peppers (1/2 cup diced bell peppers will work too), grated ginger (the ginger will give it a peppery note) and stir well.

5 minutes and you can turn off the stove and allow it to cool.

It’s time to make the sort of dressing. Add 1/3 cup olive oil to a bowl and mix in the remaining salt, black pepper and the remaining thyme leaves, garlic and lemon juice. Whisk!

I washed and prepped my fish (pat the fish dry), then I sprayed my baking tray with cooking spray (oil). I then made made 3 cuts down the belly of the fish holding my knife on a 45 degree angle (watch the video below). Now it’s time to pour or brush on the dressing we made. Get the belly cavity and make sure some gets into the cuts we made too. For easier clean-up after may I recommend lining your baking tray with foil or parchment paper.

Now it’s time to add the ‘cooled’ stuffing we made earlier into the belly cavity of the fish. Yes, it will spill out.. we want this actually.

To make it to a full meal, it’s time add the remaining pumpkin (skin on is fine), remaining okra and tiny sweet bell peppers. Spoon on the remaining dressing to cover everything.

add a bit more salt and black pepper on top of everything if you want.

Sprinkle on the brown sugar on the pieces of pumpkin to add a bit more sweetness as it roast. I sliced the pumpkin about 1 1/2 cm thick.,

Into a 425 F (preheated) oven on the middle rack uncovered as we want to get that oven-grilled effect (char) on everything.

Feel free to sprinkle on some fresh lemon or lime juice as you take it out of the oven. This is guaranteed to become a HIT in your house. Feel free to use your fav fish in making this dish. Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Seafood

Grandma’s Traditional Fried Herrings.

May 7, 2020May 7, 2020Leave a Comment

Fry Dry! Small ocean fish marinated in a classic Caribbean marinade, then fried until crisp. Such a simple dish, but deep in tradition (our family’s recipe goes back about 150 yrs) . Just about every Caribbean household got their own version of making this dish.. today I’ll share my grandma’s take on it.

You”ll Need…

2 lbs herrings (cleaned)
1/2 lemon (juice)
1 teaspoon curry powder
3/4 teaspoon salt
1/2 teaspoon black pepper
I tablespoon Caribbean Green Seasoning
1/2 teaspoon pepper sauce (hot sauce)
1 clove garlic (crushed)
1/2 cup all-purpose flour

Clean (or ask your fish monger to do it) and wash the herrings with lemon juice and cool water. Drain and season with salt, black pepper, curry powder, garlic, Caribbean Green Seasoning and peppersauce (or your fav hot suace). Mix well (be gentle as you don’t want to break-up the fish) to coat evenly and marinate for about 1 hour. Try to get some of the seasoning
into the belly cavity of the fish. For additional flavor you may grate in a small onion too!

Set up your frying station. Flour (on a plate), Seasoned fish, frying pan and a plate lined with paper towels.

Heat oil on medium heat, dust each fish in the flour (not heavy) and pan fry the fish until they are crisp. Takes between 3-4 minutes on each side. The goal is to have fried (crisp) dry fish.

Fry in batches to not crowd the pan and place on paper towels to drain off excess oil.

Quick, simple and very tasty. I recall days when my grandmother would have boiled rice, split peas dhal and this fry dry herring (sardines and smelts will work great too) . Yea, fire roasted coconut chutney would be the spicy condiment of choice back then.