Escoveitched Fish Recipe

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Escoveitched Fish
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Ingredients
15
Count
Nutrition
138
Calories
Total time
85
Minutes
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Ingredients:

  • 4 -6 oz tilapia fillets
  • 4 key limes or 4 cayman limes
  • 1/2 cup flour
  • seasoning salt, to taste (johnny's jamaica me crazy seasoned sea salt)
  • 1 1/2 cups white vinegar
  • 1/2 cup water
  • 2 tsp salt
  • 1 tsp tortuga hell-fire hot pepper sauce (found at tortuga rums online) or 1 tsp scotch bonnet pepper, to taste (minced and seeded)
  • 1 medium carrot , cut into julienne strips
  • 1 small chayotes, peeled and cut into strips (cho-cho) or 1 small zucchini (sliced in strips)
  • 2 medium onions, sliced into thin rings
  • 12 allspice berries

Directions:

  1. FISH:.
  2. Rinse the Tilapia filets with water and sprinkle generously with lime juice.
  3. Let sit for 20 minutes.
  4. Pat dry and sprinkle each piece generously with seasoned salt and black pepper.
  5. Pour the flour into a shallow bowl and dredge each piece lightly, shaking off excess.
  6. Set aside.
  7. Heat about 1/2 inch of peanut oil in a frying pan until hot (but not smoking) and fry fish until light golden brown, about 3 minutes per side.
  8. Remove fish and drain on paper towels, then arrange in a single layer in glass dish.
  9. MARINADE:.
  10. In a non-reactive saucepan, combine all remaining ingredients, from vinegar to black peppercorns, and bring to a boil, then reduce heat to medium and simmer for about five minutes until vegetables begin to soften.
  11. Remove from heat and cool to lukewarm, about 20 minutes, then pour 3/4 marinade over the fish. (If you add it while still very hot, it will cook the fish more and turn it to mush.).
  12. Arrange fish so all pieces are evenly covered with mixture.
  13. Allow to marinate for at least eight hours or overnight in refrigerator, but serve at room temperature.
  14. When serving fish, serve the remaining marinade on the side.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 137.52 Kcal (576 kJ)
Calories from fat 27.32 Kcal
% Daily Value*
Total Fat 3.04g 5%
Cholesterol 11.81mg 4%
Sodium 1076.19mg 45%
Potassium 225.5mg 5%
Total Carbs 18.43g 6%
Sugars 2.65g 11%
Dietary Fiber 3.1g 12%
Protein 7.11g 14%
Vitamin C 5.9mg 10%
Vitamin A 0.1mg 3%
Iron 1mg 6%
Calcium 62.8mg 6%
Amount Per 100 g
Calories 67 Kcal (281 kJ)
Calories from fat 13.31 Kcal
% Daily Value*
Total Fat 1.48g 5%
Cholesterol 5.75mg 4%
Sodium 524.31mg 45%
Potassium 109.86mg 5%
Total Carbs 8.98g 6%
Sugars 1.29g 11%
Dietary Fiber 1.51g 12%
Protein 3.46g 14%
Vitamin C 2.9mg 10%
Iron 0.5mg 6%
Calcium 30.6mg 6%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.4
    Points
  • 3
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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