fish with rice and peas

This is a Christmas meal recipe inspired by the Caribbean. Fish prepared escovitch style is seasoned, fried and marinated with a peppery vinegar-based dressing.  Rice & peas is a great side dish and a is a popular choice in the Caribbean. Serve with seasonal vegetables of your choice.

Cooking time: 45 mins

Nutrition info:                                                                       Makes 4-6 servings

  • Energy: 480 kcal
  • Protein: 19.5g
  • Salmon is a good source of fat soluble vitamins, omega 3 fatty acids, protein, magnesium & selenium.

Ingredients

Escovitch fish 

  • 4 salmon, cleaned and scaled
  • Salt and pepper
  • ½ each, green and red bell pepper, sliced
  • 1 carrot, sliced
  • 1 small onion, sliced in rings
  • 3 Tbsp cooking oil
  • 2/3 cup vinegar
  • ½ tsp salt
  • 1 tsp hot pepper sauce
  • ½ scotch bonnet pepper, seed removed and chopped
  • 10 Allspice berries
  • 3tbsp Dried cranberries

Rice & peas

  • 1 can (19oz) Kidney beans, including liquid
  • 1 can (14 oz) Coconut milk
  • Water (approx 1-2/3 cups)
  • 2 cloves Garlic, chopped
  • 1 Small onion or 2 stalks scallion, chopped
  • 1 tsp Dried thyme
  • 1½ to 2 tsp Salt, to taste
  • 1 tsp Black Pepper
  • 2 cups Long grain rice (rinsed and drained)

Methods

1.Fry fish with a little oil (5 minutes each side)
2. Take fish out of pan and place on paper towel to drain oil
3. Put vinegar and oil into a saucepan and bring to a boil
4. Add carrots and let simmer for about a minute
5. Add red and green bell peppers a simmer for a minute
6. Add onion and simmer for 5 minutes
7. Add scotch bonnet pepper and stir
8. Place fish into serving dish and spoon dressing on top

9. Next drain the liquid from the can of beans into a measuring cup and
add the can of coconut milk and enough water to make four cups of liquid
10. Add liquid, beans, garlic, chopped onion and thyme to a large pot
11. Add salt and black pepper. Bring to a boil.
12. Add rice and boil on High for 2 minutes.
13. Turn heat to Low, and cook covered until all water is absorbed (about 15 to 20 min).
14. Fluff with fork before serving.

fish with rice and peas

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