Directions:
- Cut the fish into 2-inch wide strips and pat them dry. Season the flour with salt and pepper, dredge the fish in it, and pat off any excess flour. Heat 3 tablespoons olive oil in a skillet over medium heat. Saute the fish until it is lightly browned on both sides, about 3 to 4 minutes per side. Drain on paper towels and then put the fish in one layer into a shallow glass dish.
- Drain the oil from the skillet, return it to medium heat, and add 3 tablespoons fresh olive oil. Add the onions, bell peppers, and scotch bonnet, if using, and cook until the vegetables begin to soften, about 5 minutes. Add the garlic, thyme, bay leaves, peppercorns, and allspice and cook for another 2 minutes. Pour in the vinegar and water and bring it to a boil. Spoon the vegetables and herbs over the fish and then add the vinegar sauce. Serve hot or let it cool to room temperature and refrigerate for at least 4 hours or overnight.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 546.01 Kcal (2286 kJ) | ||
| Calories from fat | 242.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 26.9g | 41% | |
|---|---|---|---|
| Cholesterol | 110.63mg | 37% | |
| Sodium | 166.05mg | 7% | |
| Potassium | 148.77mg | 3% | |
| Total Carbs | 31.7g | 11% | |
| Sugars | 4.53g | 18% | |
| Dietary Fiber | 2.33g | 9% | |
| Protein | 45.66g | 91% | |
| Vitamin C | 61.7mg | 103% | |
| Vitamin A | 1.5mg | 49% | |
| Iron | 25.6mg | 142% | |
| Calcium | 24.9mg | 2% | |
| Amount Per 100 g | |||
| Calories | 108.67 Kcal (455 kJ) | ||
| Calories from fat | 48.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.35g | 41% | |
|---|---|---|---|
| Cholesterol | 22.02mg | 37% | |
| Sodium | 33.05mg | 7% | |
| Potassium | 29.61mg | 3% | |
| Total Carbs | 6.31g | 11% | |
| Sugars | 0.9g | 18% | |
| Dietary Fiber | 0.46g | 9% | |
| Protein | 9.09g | 91% | |
| Vitamin C | 12.3mg | 103% | |
| Vitamin A | 0.3mg | 49% | |
| Iron | 5.1mg | 142% | |
| Calcium | 5mg | 2% | |
* 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.
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