A Complete Fish Meal | BAHAMIAN COOKING

fresh fish

🥗Healthier: grilled fish

💰Cheaper: frozen fish

Grilled fish is lower in calories and frozen fish is often more affordable.

flour

🥗Healthier: whole wheat flour

💰Cheaper: cornstarch

Whole wheat flour adds fiber, while cornstarch can be used for a lighter coating.

oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil adds a tropical flavor, while vegetable oil is often less expensive.

lime juice

🥗Healthier: lemon juice

💰Cheaper: vinegar

Lemon juice offers a similar acidity, while vinegar is a cost-effective alternative.

Clean and gut the fish, then rinse under cold water.

Pat the fish dry with paper towels.

Marinate the fish in lime juice, garlic, and thyme for 30 minutes.

Mix flour, cornmeal, allspice, black pepper, and salt in a bowl.

Heat oil in a large skillet over medium heat until shimmering.

Dredge the marinated fish in the flour mixture, coating evenly.

Carefully place the coated fish in the hot oil.

Fry the fish for 5-7 minutes on each side until golden brown.

Remove the fish and drain on paper towels.

In the same skillet, sauté onions and bell peppers until softened.

Serve the fried fish topped with sautéed vegetables and fresh tomatoes.

Cooking Techniques

Spice Level:

Allergens