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Caribbean Baked Fish

2 standard portions

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Dietary & allergen details

Based on listed recipe ingredients. No certification is implied.

  • Celery: not fully checked
  • Gluten-containing cereals: not fully checked
  • Wheat: not fully checked
  • Crustaceans: not fully checked
  • Eggs: not fully checked
  • Fish: not fully checked
  • Lupin: not fully checked
  • Milk: not fully checked
  • Molluscs: not fully checked
  • Mustard: not fully checked
  • Tree nuts: not fully checked
  • Peanuts: not fully checked
  • Sesame: not fully checked
  • Soya: not fully checked
  • Sulphites: not fully checked

Check the actual product labels and preparation. Substitutions can change this information.

Ingredients

  • 2 medium fish (snapper, parrot, doctor fish etc...)
  • 2 tbsp seafood seasoning (see the notes for the recipe)
  • 3 tbsp butter (melted)
  • 2 tbsp olive oil
  • 1 small onion (sliced)
  • 3 garlic cloves (minced)
  • 1 small tomato (chopped)
  • 2 cups leafy greens (tightly packed callaloo, dasheen bush, spinach, kale etc...)
  • Β½ cho cho/christophine (chopped)
  • 5-6 fingers of okra (sliced)
  • 1 tsp thyme ((5g) dried or fresh (stems removed))
  • ΒΌ cup warm water ((60ml))
  • 2 tsp seafood seasoning ((10g))
  • 1 tbsp dairy free butter (optional)
  • black pepper and pink salt to taste

Method

  1. Preheat the oven at 180c/gas mark 4/356F
  2. Place aluminium foil on a baking sheet along with some parchment paper on top and set aside.
  3. Mix together the melted butter along with the seafood seasoning in a small bowl to create a wet rub then set aside.
  4. Place the washed/dried fish on a chopping board then using a chef's knife (or utility knife) slash the fish diagonally, 2-3 times with a 3-4cm gap in between each slash. Be careful not to slash too deep into the fish cavity. Repeat this step on the other side.
  5. Place the fish on top of the parchment paper with the foil underneath.
  6. Use a pastry brush to lightly coat the cavity and both sides of each fish with the butter/seasoning mix including the diagonal slashes too then set aside.
  7. Add the olive oil to the skillet on medium heat.
  8. Add the onion and garlic then sautΓ© until soft and translucent.
  9. Add the tomatoes and continue to stir for about 1 minute before adding the cho cho, okra and the leafy greens of your choice.
  10. Add the warm water to the pan then reduce the heat to low, cover the pan with the lid.
  11. Allow the greens to steam for about 5 minutes
  12. Once steamed (drain off any excess water), season with the seafood seasoning, dairy free butter, black pepper and pink salt to taste
  13. Stuff the cavity of the fish with the vegetables, putting in as much as you can into each fish.
  14. Loosely wrap the fish with the aluminium foil
  15. Bake the fish for roughly 40 minutes
  16. Remove the fish from the oven and then unwrap the fish leaving the top side exposed and lightly roast the fish for 5-10 minutes.
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