Gracefoods

Fish has historically been a staple food of the Caribbean, starting with the Arawaks and Caribs who first inhabited the islands. Fish is high in protein and low in fat, a major source of vitamins, minerals and the all-important omega-3 fatty acids.

The omega-3 fatty acids in fish have been scientifically linked to helping eyesight and cognition, and reducing premature births and underweight babies in pregnant women. These acids can be found in oily fish, such as salmon, sardines and herring.

While fish should be a part of a healthy and balanced diet for everyone, the medical community is still debating its impact on our health. Some scientists believe omega-3 acids help lower the chances of stroke, high blood pressure, cancer, Alzheimer’s disease, diabetes, depression and in particular, heart attack. They believe the acids reduce occurrences of heart attack by decreasing irregular heartbeat, plaque in the arteries, blood pressure and fat.

The American Heart Association subscribes to this belief and is currently conducting studies to investigate the usefulness of fatty acid supplements in preventing heart attacks. The British Medical Journal and Institute of Medicine, however, say it has found no conclusive results in support of omega-3 fatty acids as a health benefit.

In Jamaica, fish remains a favourite staple food and is a source of livelihood in most parishes. Along the island’s coast thousands of fishermen support their families by fishing in the waters of the Caribbean Sea. Inland fishing also occurs at purpose-built ponds for specially bred freshwater fish.

Like other Caribbean people, Jamaicans prepare fish in a wide variety of ways, baked, roasted, fried, stewed, sautéed, and mostly well seasoned.
Here are some popular recipes to enjoy.

ESCOVEITCHED FISH

• 5 whole small-medium sized Snappers, Grunt, Parrot or Goat Fish cleaned, with the head and tail left on
• 11/2 tsp. (7 ml) Salt
• 11/2 tsp. (7 ml) Pepper
• 3 Garlic cloves
• Cooking Oil
• White Vinegar
• 2 Onions
• 2 Scotch Bonnet Pepper
• 10 pimentos

Method:

• Wash fish in vinegar and water

2. Dry fish in paper towel and place on a plate.
3. Slice a small deep cut on each side of the fish.
4. Rub salt and pepper on outside and in the cavities. Put the fish on a plate or in a shallow bowl.
5. Use only enough oil to fry one side of the fish in a frying pan/sauce pan.
6. Put 2 cloves of garlic in pan and heat on high. Cook, then remove cloves.
7. Carefully put fish on its side in the hot oil, (as many as the pan will hold).
8. Fry crisp and turn down the heat as necessary.
9. Turn over and fry other side crisp.
10. Place fried fish on a plate lined with paper towels.
11. Slice onions and scotch bonnet pepper.
12. Combine onions, scotch bonnet pepper, and pimento in a small pot with vinegar.
13. Boil contents for approx. 5 minutes. (Be careful of fumes).
14. In a platter, pour liquid over the fried fish.

ROAST FISH 

• 4 small whole gutted doctor fish or turbot
• 2 small onions
• 3 sprigs escallions
• 6 sprigs thyme
• 10 pimentos
• 1 table spoon salt
• 1 table spoon pepper
• 1 garlic
• 2 scotch bonnet pepper
• 1/4 cup pick-a-pepper sauce
• aluminum foil

Method:

• Wash fish with salt water or vinegar and water.

2. Pour pepper sauce into bowl.
3. Dice onion, thyme, escallions, scotch bonnet pepper, garlic, and combine.
4. Add salt, pepper, pimento.
5. Combine all and mix in the bowl of pepper sauce.
6. Dry and place each fish on a sheet of foil.
7. Stuff each fish with the seasoning mixture & wrap in foil.
8. Roast on open grill for 30 minutes or in an oven at 350° F for 40 minutes.
9. Serves 4.

JERK FISH

• Jerk Sauce (buy or make your own)
• 3 Medium Snapper fish
• Pimento (Allspice) branches or aromatic wood

Method:

1. Rub the fish with the jerk sauce. Marinate for about 2 hours in the refrigerator.
2. Wrap fish in foil.
3. Grill at lowest possible setting over a low fire until done.
4. Use Pimento branches mixed with charcoal (as used in Jamaica).
5. Or else use an aromatic wood in the barbecue grill to enhance the flavor.
6. Chop meat into pieces, and serve (traditionally) with hard-dough bread.