Episode 3 Escovitch Fish & Roasted Provisions | Clean Caribbean Comfort Food

whole fish

🥗Healthier: filleted fish

💰Cheaper: frozen fish

Filleted fish is easier to prepare and frozen options are often more affordable.

vinegar

🥗Healthier: apple cider vinegar

💰Cheaper: white vinegar

Apple cider vinegar offers a milder flavor while being widely available.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: banana pepper

Jalapeños provide heat with less intensity, while banana peppers are milder and more accessible.

pimento seeds

🥗Healthier: allspice

💰Cheaper: mixed spices

Allspice captures the essence of pimento and is readily available.

Wash and clean the fish, then season it inside and out with salt, black pepper, and lime juice, rubbing it in thoroughly.

Cover the seasoned fish and set it aside in the fridge.

Peel and cut sweet potato and cassava into desired shapes, removing any hard bits.

Drizzle about 1 tablespoon of avocado oil over the cut provisions and season with garlic granules, onion granules, salt, and black pepper; mix to coat evenly.

Transfer the seasoned provisions to a tray and roast them in the oven at 200° Celsius for about 35 to 40 minutes, or until cooked through.

Heat a pan over medium heat and add 4 tablespoons of cooking olive oil.

Add spring onion, garlic, thyme, and a few pimento seeds to the oil and let it infuse for a few moments.

Lower the heat and add the seasoned fish to the pan, frying each side for about 4 to 5 minutes until done.

Plate the fish and serve with stir-fried broccoli and escovitch sauce, garnishing with fresh thyme.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens