Ingredients:
- 1 scotch bonnet pepper, seeded and cut into thin strips
- 1 bay leaf
- 2 tsp allspice berries (optional)
Directions:
- Heat 2 Tbsp of oil in a stainless steel saucepan over medium low heat. Add all the vegetables and garlic; the bay leaf, thyme, allspice & peppercorns (optional), crushed pepper, salt and pepper.
- Sweat for about 5 minutes, stirring, or until the onion is soft and translucent.
- Add the vinegar, water and lemon juice, stirring well. Cover the pan and simmer for about 15 minutes, stirring occasionally, or until the vegetables are tender.
- Wash fish thoroughly in water with lime or lemon juice added. Dry thoroughly.
- Combine salt and black pepper and coat the fish with this mixture. Pour the flour in a plastic or brown bag. Add the fish fillets or steak and shake to cover all over with the flour.
- Heat the remaining oil in a large stainless steel skillet. (Don't use cast iron; the vinegar will interact and discolor the fish.)
- Add about half of the fish pieces and fry until golden brown, about 3 to 4 minutes on each side.
- Remove the fish to a large platter or to a serving dish. Keep warm.
- Fry the remaining fish in the same way and transfer to the serving dish.
- Spoon the hot vegetables and sauce over the fish and serve right away with lime wedges.
- I have also heard you can cool to room temperature, cover tightly and refrigerate until thoroughly chilled, and then serve cold.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 847.82 Kcal (3550 kJ) | ||
| Calories from fat | 454.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 50.46g | 78% | |
|---|---|---|---|
| Cholesterol | 0.35mg | 0% | |
| Sodium | 3066.85mg | 128% | |
| Potassium | 1688.26mg | 36% | |
| Total Carbs | 42.97g | 14% | |
| Sugars | 6.74g | 27% | |
| Dietary Fiber | 19.1g | 76% | |
| Protein | 58.44g | 117% | |
| Vitamin C | 17.4mg | 29% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 6.6mg | 37% | |
| Calcium | 297.5mg | 30% | |
| Amount Per 100 g | |||
| Calories | 222.16 Kcal (930 kJ) | ||
| Calories from fat | 119.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.22g | 78% | |
|---|---|---|---|
| Cholesterol | 0.09mg | 0% | |
| Sodium | 803.63mg | 128% | |
| Potassium | 442.39mg | 36% | |
| Total Carbs | 11.26g | 14% | |
| Sugars | 1.77g | 27% | |
| Dietary Fiber | 5g | 76% | |
| Protein | 15.31g | 117% | |
| Vitamin C | 4.6mg | 29% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 1.7mg | 37% | |
| Calcium | 77.9mg | 30% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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