Escoveitched Halibut

Apr 8, 2012 by

In continuing with the theme of Easter, I wanted to try a fish recipe that reminds me of  home but at the same time utilizing a fish that is familiar to most in the region where I live. Halibut is a really fresh, firm white fish that is rich in lean protein, Omega 3 Fatty Acids, B Vitamins and  Magnesium. Having said all that, I’m going to fry it! I don’t fry very often so I don’t feel bad at all. Moderation is key. In Jamaica, fried fish is one of my most favourite things to eat. This particular recipe includes a fried fish, covered with a vegetable/vinegar topping that rests over the fish for a few hours before the fish is served. I used Scotch Bonnet Pepper for the first time. I guess I’m getting really brave because I don’t tolerate “heat” very well!

I’m so glad I had my Mom to consult with on this recipe. I got the basic idea of the ingredients and then I put my little twist on it. Nothing major – it’s still Escoveitch :-) A friend of mine shared a very good tip with me about frying the fish- ensure the oil is very hot, and use very little flour on the fish. My fish was perfectly fried.

Escoveitched Halibut



Escoveitch or Escabeche is derived from Mediterranean origins and refers to fish (or some other white meat) being marinated in an acidic sauce or liquid prior to serving. In Jamaica, the vegetables are cooked down in a vinegar and water mixture and then poured over the fish, and allowed to marinate overnight or for a few hours. I could not wait for it to marinate so I ate my serving fresh from the pot and put the rest in the fridge for a more concentrated flavour.


Escoveitched Halibut
Recipe Type: Breakfast, Dinner, Lunch
Author: Lyn
Prep time: 25 mins
Cook time: 40 mins
Total time: 1 hour 5 mins
Serves: 4
A Jamaican dish that can be served for breakfast, lunch or dinner
  • 4 Halibut Fillets
  • 1/4 Cup Flour seasoned with salt and pepper
  • Oil for frying the fish {about 1/4-inch deep}
  • 1 Lime to wash the fish
  • 4 Tbsp White Vinegar
  • 4 Tbsp Water
  • 4 Tbsp Vegetable Oil
  • 1 Tsp Sugar
  • Pinch of salt
  • 1 Carrot, julienned
  • 1 Sweet Green Pepper, julienned
  • 1/2 Zucchini, julienned
  • 1 Small Onion, thinly sliced
  • 1/2 Scotch bonnet pepper, thinly sliced
  • 6-8 Pimento Berries
  1. Wash the fish with water and juice from the lime
  2. Pat dry with a paper towel. Dust with seasoned flour. Fry and set aside
  3. In a warm skillet, add oil
  4. Add Onion, Carrot, Sweet Pepper, Scotch Bonnet Pepper, Pimento.
  5. Stir to soften vegetables
  6. Add vinegar, salt and sugar
  7. Add zucchini and a little water
  8. Allow to cook for about 15 minutes until the vegetables are softened
  9. Pour over fried fish
  10. Allow to marinade for a few hours
  11. Serve at room temperature

Alternative way to cook Escoveitch: Bring a cup of water and a cup of vinegar to a boil. Add vegetables, pepper, salt, sugar and pimento and cook until softened. Pour over fried fish and allow to marinade overnight or a few hours
The Scotch Bonnet pepper can be cut up or placed in whole then removed before pouring other the fish


This was the hardest part of the entire recipe. Slicing up all these veggies!!!


Vegetables for the Escoveitch


Washing fish in lime or lemon is very important. So I’ve been told. It helps to reduce the fishy smell, but I prefer fish that have a mild smell so I don’t usually wash with lime. I did for Escoveitch.


Lime and Halibut


Remember! Not too much flour…


Halibut in Seasoned Flour


I’m terrified of frying. Hot oil is no joke!


Halibut in oil



One side finished, no injuries so far :-)


Halibut Golden Brown


Seriously, I could really get into frying stuff.


Fried Halibut


The colours were so vibrant and the smell was fantastic! You must believe!


Sweet Peppers, Carrot, Onion, Zucchini, Pimento, Scotch Bonnet Pepper


This dish is good for breakfast or dinner. It can be served with Fried Dumplings, Fried Breadfruit, or Fried Bammy!


Fried Halibut with Escoveitch Sauce


If you do make this dish, don’t be afraid to put more vinegar and water. This is my personal version that suits my palate and I get more of the vegetable flavour.  To get the real kick ~ use more vinegar and the whole scotch bonnet pepper. Leave it overnight.


I have a few more recipes like this to share then I have to make a date with my treadmill.



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Hoisin Salmon with Quinoa & Zucchini

Jan 25, 2012 by

Salmon and Quinoa were first paired together by me about 4 years ago when I started to make serious changes to my diet. My chiropractor at the time, taught me about the benefits of whole grains and consuming less sugar. I was determined to learn more about how food can help heal the body. It took me a while to get used to eating certain vegetables that were fairly new to me. Zucchini was one of them. With benefits like – being a great source of vitamins A & C, folate, fibre and potassium, I had to find a way to LOVE this green goodness. Combining it with Quinoa, a grain I fell in love with immediately, seemed pretty practical :-)

Simple. Healthy. Delicious.


Hoisin Salmon with Quinoa & Zucchini



Hoisin Salmon with Quinoa & Zucchini
Recipe Type: Main
Author: Lyn of Lovely Pantry
Prep time: 15 mins
Cook time: 30 mins
Total time: 45 mins
Serves: 2
Salmon seasoned with hoisin sauce and served with Quinoa and zucchini
  • 2 pieces skinless, boneless, salmon steaks
  • salt & pepper
  • 4 Tbsp Hoisin Sauce
  • 1 Cup Quinoa, rinsed and drained
  • 2 Cups fat-free, reduced sodium Chicken Broth
  • 1 Medium zucchini cut up into 1/4 inch pieces
  • 2 Tbsp Olive Oil
  1. In a medium sauce pan, add chicken broth and quinoa. Bring to a boil, reduce heat and cover for about 10 minutes
  2. Add chopped zucchini, stir and cover for another 5 minutes or so until all the broth has been absorbed
  3. Season salmon steaks with salt and pepper
  4. using a brush or the back of a spoon, spread hoisin sauce on both sides of the salmon
  5. Add olive oil to a skillet and set heat to high
  6. Add salmon to the hot skillet, presentation side down first
  7. cook for about 6 minutes per side, or until cooked through. Remove from heat
  8. Remove quinoa from heat and fluff with a fork
  9. Serve and enjoy

Optional: Add sweet corn or diced sweet peppers to the quinoa in addition to or instead of using zucchini


I always say that eating healthy doesn’t have to be hard. Perhaps I say it often to remind myself. At the same time, I hope I am reminding others. I think this recipe is a perfect example. I started making this dish a few years ago and now I make so many variations of it, I can hardly keep track. Adding various vegetables in the quinoa mix is always a great idea. Diced Carrots, Sweet Peas, Sweet Corn, Sweet Potato, Butternut Squash, to name a few. All these things go nicely with quinoa.

I hope everyone is having a great week so far. Take good care :-)


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