Low-Cal Spanish Baked Fish

1 1/2 lb Fish fillets;
1/2 ts Salt;
1/4 ts Paprika;
1/4 ts Pepper; fresh ground
1 ea Pepper, green; in rings
1 ea Tomatoes; sliced
1 sm Onion; sliced
2 tb Lemon juice;
2 tb Oil, olive;
1 cl Garlic; minced
2 ea Lemons

Cut the 2 lemons into wedges. Cut the fish into serving sized pieces. Place in oven-proof baking dish. Sprinkle with

salt, paprika and pepper. Top with green pepper rings, tomato slices, and onion slices. Mix lemon juice, oil and garlic.

Pour over the fish fillets. Cover and bake 15 minutes at 375 F. Uncover and bake about 10-13 minutes
longer or until fish flakes easily. Serve with lemon wedges. Yield: 6 servings

 



Jamaican Jerk Mackerel (Pickling)




·  Mackerel

·  1/2 cup White Vinegar

·  1/2 cup Balsamic Vinegar

·  1/2 cup Jamaican Jerk Sauce

·  1 large Onion

·  1 Lemon

·  2 dozen Pepper Corns

·  3 to 4 Scotch Bonnet Peppers

Remove and split fish (if less then 1# fish can be left whole)-with heads removed wash well and place in a glass dish (deep) and cover fish with the mixture of white vinegar, balsamic vinegar, & Jamaican Jerk Sauce (mix Jamaican Jerk sauce into vinegar before pouring over Mackerel). On top of fish add large sliced onion, thin sliced lemon, Pepper Corns, sliced Scotch Bonnet Pepper. Be sure the mixture covers the fish and place in the refrigerator for 24 to 36 hours. Drain and eat cold with a green salad

 

 

Or

·  Key Lime Mackerel (Pickling)

·  1 bottle Key Lime Juice Spruce

·  White vinegar (equal amount of Lime Juice)

·  1/2 Cup dry Pickling Spices

·  Large Orange

·  Large Onion

·  6 dried Smoked Hot Peppers

Remove and split fish (if less then 1# fish can be left whole)-with heads removed wash well and place in a glass dish (deep) and cover fish with the mixture of Key Lime Juice, White Vinegar, dry Pickling Spices, sliced orange, sliced onion, & dried Smoked Hot Peppers. Refrigerate for 24 to 36 hours. Serve cold.

 

Baked Mackerel with Ratatouille

One of my favourite Mediterranean vegetable dishes, Ratatouille is especially good served alongside oily fish such as Mackerel, Tuna and Tailor. (Serves 4-6)

1 kg mackerel fillets
2 tablespoons whit wine
Squeeze of lemon

RATAOUILLE:
2 cloves of garlic
2 medium zucchini
1 medium eggplant
1 red capsicum
1/4 cup olive oil plus 2 tablespoons olive oil
1 1/2 cup tomato puree
2 tablespoons tomato paste
Chopped basil
Pinch of sugar
Salt and pepper

  • Finely dice onion, garlic, zucchini, eggplant and capsicum
  • Fry vegetables in 1/4 cup of olive oil, stirring frequently until nicely browned.
  • Add tomato puree and paste and boil gently until thickened.
  • Season with basil, salt and pepper, and a pinch of sugar.
  • Arrange mackerel on oven tray and sprinkle with extra olive oil, wine and lemon juice.
  • Cover and bake in a moderate oven for 15 - 20 minutes until just cooked. Alternatively mackerel could be grilled or barbecued.
  • Arrange fish on plates, spoon over warm sauce and garnish with fresh basil.
  • Serve mackerel with buttered spinach fettucine.

 

FISH MOILEE

INGREDIENTS
    
3 lbs King Mackerel fillet
2 ea sliced onions
2-ea cut in quarters tomatoes
Small piece of ginger cut in to juveniles
4 ea green chillies slit
2 cup coconut milk
2-tsp turmeric powder
2 sprig curry leaves
1 ea lemon juice
3-tsp oil

METHOD

  • Heat oil in a pan. Add onions, ginger, and chillies to it. Cook till the onion is transparent
  • Add turmeric powder, sauté for sometime.
  • Add coconut milk. Once the milk is boiled add the pcs of fish.
  • Add tomatoes, curry leaves, lemon juice, before removing from the fire
  • Serve hot with boiled white rice

 

 

Fish ~ Creole Style

4 or 5 fish steaks
1 small onion
1 tablespoon seasoned paste
2 medium ripe tomatoes
3 or 4 tablespoons butter or margarine
Vinegar or lime juice
Salt

Marinate fish and rub with seasoned mixture. Sprinkle with a little salt. Slice onions. Melt butter in a frying pan and fry onions lightly. Remove onions from pan. Put in fish and cover pan tightly so that the fish cooks in steam. When one side is done (4 minutes). Just before serving pour a little lime juice or vinegar over each piece of fish. Note: Fish cooked in this way takes only 10 to 15 minutes and there is no extra sauce to be made.



 

Biagan choka (eggplant roasted)

  

  Ingredients

1 eggplant

1congo pepper

4 pegs garlic

1 onion

salt to taste

Directions

1. Make a slit in the eggplant and insert the garlic, then cover the eggplant with oil.

2. Slowly roast the eggplant in open fire until fully roasted. Remove the burnt skin and mash the eggplant in in a bowl.

3. Slice onion and add to eggplant

4. Heat 4 teaspoon of oil and add pepper and remainder of garlic,

5. When it browns, mix with eggplant.

CALLALOO

 

Ingredients:

12 dasheen leaves
1/4 lb. Salt beef or ham bone
1/4 lb. Salt pork
2 cups coconut milk
1 tbsp. butter
1 green pepper
2 crabs
8 ochroes
2 sprigs thyme
1 onion
4 chives
1 cup boiling water

Method:

Strip the stalks and midrib from the dasheen leaves and wash well.
Wash and cut up the ochroes and seasonings.
Soak and cut up the meat.
Scald and clean the crabs.
Put all the ingredients except the butter, into a pot with the boiling water and simmer until everything is soft.
Swizzle and add the butter.
Serve with rice.

Stew Fish

Ingredients

3 lbs fish fillets 
2 sliced onions
3 chopped scallions 
3 cloves garlic, minced
1 chopped green pepper
˝ tsp. ground allspice
3 tomatoes, chopped
fresh thyme 
2 cups water
scotch bonnet pepper to taste
salt and pepper to taste
soy sauce
˝ tsp. browning
1 tbsp lime/ lemon juice 

Directions

  1. Clean and rinse fish well with hot water and lime juice
    2. Pat dry and marinate with desired spices (ex. salt
    and pepper)
    2. Set aside and marinate for 3-4 hours
    3. Heat oil in a large skillet over medium heat.
    4. Add the fish to the skillet and brown on both sides
    5. Remove the fish and carefully pour off the excess oil.
    6. Return the skillet to the stove top, reduce the heat to medium 
    7. Cook onions, garlic, tomatoes, scotch bonnet, and thyme.
    8. Add remaining ingredients and stir
    9. Raise the heat to high and bring to a boil.
    10. Reduce the heat to low and add the fish
    11. Pour sauce over fish and cook until sauce is thickened.
    Cooking time: 20 minutes

Escoveitched Fish

Ingredients

3 lbs. snapper or King fish sliced in 1/2 thick slices
2 or 3 limes
1 sliced scotch bonnet pepper
2 cups vinegar
˝ cup oil for frying
1 tsp allspice
2 large onions sliced
˝ teaspoon whole black pepper grains
4 teaspoons black pepper
4 teaspoons of salt

Directions

  1. Wash fish thoroughly in water and lime juice and dry
    2. Season the fish with salt and black pepper and set aside for at least 2 hrs
    3. Heat oil in frying pan and fry fish on both sides until crisp
    4. Set fish aside in a deep Pyrex dish or other bowl
    5. In a saucepan combine vinegar, sliced onions,
    peppers, pimento seeds, whole black pepper grains, and bring to a boil
    6. Simmer until onions are tender
    7. Pour over fish and leave marinating overnight
    Cooking time: 20 minutes

Roast Fish

  Ingredients:     2 lb fish (red snapper or turbut) 1 tsp paprika    1 scotch pepper            3 tbsp butter     1 small onion

2 clove garlic    1 sprig thyme                3 escallions       salt and pepper to taste

Directions

1. Clean fish with hot water and lime.

2. Dry fish with paper towel, and marinate with seasonings

3. Rub fish with butter and add remaining ingredients

4. Wrap in heavy duty foil and cook on a grill or oven at 350 degree

5. Cook from 30 -45 minutes.

Cooking time: 45 minutes

Red Snapper

  

  Ingredients

1 lb. fillet of fresh red snapper

2 green peppers, chopped

3 cloves garlic, minced

2 tbsps. olive oil

1 onion, chopped

1 scotch bonnet pepper

Salt and pepper to taste

Directions

1.Cut red snapper fillets into 1 inch cubes.

2. In a large frying pan, combine olive oil, garlic,

green pepper, and onion. Sauté for 5-8 minutes over

a medium hot flame.

3. Add scotch bonnet into sizzling pan then add red

snapper to mixture, and stir until coated well.

4. Sprinkle salt and pepper, cover and cook for

approximately 5 minutes. Stir and cook for another

5 minutes.

Send This Recipe to Friend

Cooking time: 20 minutes

 

Rice and peas

  

  Ingredients

1 ˝ cups Dried red kidney beans soaked overnight

2 cups long-grain white rice

˝ cup unsweetened coconut milk

2 scallions, chopped

2 Clove garlic, crushed

1 teaspoon thyme

salt, black, and hot pepper to taste

Directions

1. Boil the beans, garlic and salt until the beans are

tender

2. Save three cups of the liquid

3. Place the beans and the three cups liquid to the

pot

along with the reaming ingredients

4. When it comes to a boil, add in the rice

5. Let it boil for 20 minutes and simmer when all the

water has dried

6. Stir it with wooden spoon

Cooking time:  2 hours