The Posh Pescatarian: Jamaican Escovitch Fish
|Cod fillets||2 Pound|
|Sea salt||1 Teaspoon, divided|
|Juice of a lemon||1|
|Black pepper||1 Teaspoon|
|All purpose flour||1⁄2 Cup (8 tbs)|
|White vinegar||2 Cup (32 tbs)|
|Whole pickled habanero||1|
|Bell peppers||2 Cup (32 tbs), julienned|
|White onion||1⁄2 , thinly sliced|
|Whole pimento/1 teaspoon of all spice||1 Tablespoon|
|Lime||1⁄2 , quartered|
|Oil||3 Cup (48 tbs) (For deep frying)|
|Oil||2 Teaspoon (For the vegetables)|
1)If your cod fillet is frozen make sure to thaw it before you start prepping it.
2)Julienne the bell peppers, thinly slice the onion and tear some cilantro leaves and set aside.
3)On a cutting board or a tray place the fillets and sprinkle salt, lemon juice and black pepper and all purpose flour on them and make sure to spread them evenly.
4)Set the fish aside until the sauce is ready and the if the fish is wet make sure to pat dry with a paper towel before frying.
5)In a large saucepan heat around 2 teaspoon of the cooking which will be used for frying.
6)To the pan now throw the thinly sliced onions and wait till the onion sweats before adding the rest of the ingredients.
7)Add in the pickled habaneros, bell peppers, whole pimentos and mix well and sweat it in the pan for 8-10 minutes. Sweating the vegetables will not only help cook them but also help the flavors mingle well.
8)After 10 minutes pour in the vinegar and mix well. Let it cook for another 15 minutes. Strain the liquid after the vegetables are cooked and set aside the sauce and the vegetables.
9)In a pan heated with oil at 375 degrees place the coated fish fillets gently and fry till golden brown on both the sides for 5 minutes.
10)Plate the dish by placing the fried fillets first followed by the vegetables with a side of the vinegar sauce or a spoonful of the vinegar sauce drizzled over the fish.
This dish is calorie dense due to the frying of the fish so I only serve it a few times a year. A healthier version can be made by broiling or grilling the fish, but the flavor and basic idea behind the recipe will be lost in translation.
Use cooking with a relative high to medium smoke point for the frying like sunflower oil.
Calories 595 Calories from Fat 254
% Daily Value*
Total Fat 29 g44.2%
Saturated Fat 3.9 g19.6%
Trans Fat 0 g
Cholesterol 130.1 mg43.4%
Sodium 696.6 mg29%
Total Carbohydrates 26 g8.5%
Dietary Fiber 3.4 g13.5%
Sugars 3.7 g
Protein 57 g115%
Vitamin A 18.9% Vitamin C 150.2%
Calcium 8% Iron 17.6%
*Based on a 2000 Calorie diet