Thursday, January 19, 2012


So today I was kind of snacky all day. I didn't have a lot of calories left for dinner. I wanted something tasty, so I took Ted's recipe for Jamaican escovitch and trimmed calories, fat, and carbs from it. I also stole his photo.

Slimmed-down Jamaican Escovitch

4 Servings
per serving:
Calories: 157
Fat: 2g
Carbs: 7g
Protein: 28g

4 Flounder filets
1 Large onion
1 Medium carrot
1 Habanero pepper (or Scotch Bonnet, if you can find one), seeds removed and sliced into thin strips
1 tsp minced garlic
1 Bay leaf
1/2 tsp dried thyme
1 tsp Allspice berries
1/4 tsp crushed red pepper
2 tsp salt
2 tsp freshly ground black pepper
1/2 cup malt vinegar
1/8 cup water
1 lime, cut into wedges
1 Tbsp fresh lemon juice

Heat a stainless steel saucepan over medium low heat. Briefly remove from heat and spray with cooking spray (I used the olive oil kind). Add onion, carrot, habanero, and garlic; heat for about a minute, then add the bay leaf, thyme, allspice, crushed pepper, salt, and pepper.
Sweat for about 5 minutes, stirring, or until the onion is soft and translucent. You may need to spray with additional cooking spray to keep moist.

Add the vinegar, water and lemon juice, stirring well. Bring to a gentle boil. Boil briefly to let the sauce reduce a little. Cover the pan and simmer for about 15 minutes, stirring occasionally, or until the vegetables are tender.

Wash fish thoroughly in water with lime or lemon juice added. Dry thoroughly.

Cover a baking sheet with aluminum foil and spray with cooking spray. Place the fish on the foil and salt and pepper to taste. Cover with aluminum foil and bake in preheated 400 degree oven for 18 minutes, or until fish flakes easily with fork.

Spoon the hot vegetables and sauce over the fish and serve right away with lime wedges. This is also good the next day as a cold lunch (and if you leave it cold, your coworkers won't kill you for making the office smell like fish).


Lord Runolfr said...

Last paragraph repeats a sentence. /techwriter

Nena said...

Bah. Fixed. :/