Jamaican Escovitch Fish

Caribbean Region | High Protein Bodybuilder-Friendly

Nutrition Facts (Per Serving)

• Protein: 35-40g
• Calories: ~285
• Carbs: 12g
• Fat: 8g
• Servings: 4-6

Ingredients

For the Fish:

• 2 lbs whole snapper, kingfish, or red mullet (cleaned and scaled)
• Alternative: 2 lbs firm white fish fillets (mahi-mahi, grouper, or cod)
• 2 tsp salt
• 1 tsp black pepper
• 1 tsp allspice (pimento)
• 1 tsp garlic powder
• 1/4 cup coconut oil or olive oil (for frying)

For the Escovitch Sauce:

• 1 cup white vinegar
• 1/2 cup water
• 2 tbsp brown sugar (or coconut sugar)
• 1 tsp salt
• 1 scotch bonnet pepper, sliced (remove seeds for less heat)
• 1 large onion, thinly sliced
• 1 large carrot, julienned
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 4 garlic cloves, minced
• 1 inch fresh ginger, julienned
• 1 tsp whole allspice berries
• 1 bay leaf
• 1/4 cup fresh thyme sprigs

Instructions

Prepare the Fish:

1. Score the fish: If using whole fish, make 3-4 diagonal cuts on each side, about 1/4 inch deep. Pat fish completely dry with paper towels.
2. Season: Mix salt, black pepper, allspice, and garlic powder. Rub seasoning all over fish, including inside the cuts. Let sit for 15-20 minutes.
3. Fry the fish: Heat oil in a large skillet over medium-high heat. Fry fish for 4-5 minutes per side until golden brown and crispy (internal temp 145°F/63°C). Remove and drain on paper towels.

Make the Escovitch Sauce:

4. Prepare vegetables: While fish rests, slice all vegetables into thin, uniform pieces for even pickling.
5. Make pickling liquid: In a saucepan, combine vinegar, water, brown sugar, salt, allspice berries, and bay leaf. Bring to a boil, then reduce heat and simmer for 5 minutes.
6. Add aromatics: Add garlic, ginger, and scotch bonnet pepper to the simmering liquid. Cook for 2 minutes.
7. Pickle vegetables: Add onions, carrots, and bell peppers to the hot vinegar mixture. Cook for 3-4 minutes until vegetables are slightly softened but still crisp. Remove from heat and stir in fresh thyme.

Assembly:

8. Combine: Place fried fish in a serving dish or storage container. Pour the hot escovitch sauce and vegetables over the fish while both are still warm.
9. Marinate: Let cool to room temperature, then refrigerate for at least 2 hours. Best after marinating overnight.

Bodybuilder Tips

• Lean protein: Fish provides complete protein with minimal saturated fat
• Healthy fats: Use olive oil instead of traditional vegetable oil for better omega-3 profile
• Reduce oil: For even leaner preparation, bake fish at 400°F (200°C) for 15-20 minutes instead of frying
• Meal prep champion: Actually improves in flavor over 2-3 days, perfect for meal prep
• Portion control: 6-8oz serving provides optimal protein without excess calories

Serving Suggestions

• Traditional: Serve with festival (fried dumplings), rice and peas, or boiled yam
• Bodybuilder plate: Serve over quinoa or brown rice with steamed vegetables
• Low-carb option: Enjoy with cauliflower rice and extra vegetables from the escovitch
• Post-workout: The vinegar aids in glycogen replenishment when paired with complex carbs

Storage & Meal Prep

• Refrigerate: 3-4 days (flavors actually improve over time)
• Freeze: Not recommended due to texture changes in pickled vegetables
• Meal prep tip: Store fish and vegetables together – the acid continues to enhance flavors

Bodybuilder Modifications

For Cutting Phase:

• Bake instead of fry to reduce calories
• Reduce brown sugar to 1 tbsp
• Serve with raw vegetables or salad

For Bulking Phase:

• Serve with rice and peas or sweet potato
• Add avocado slices for healthy fats
• Include traditional festival or bammy

Cultural Note

Escovitch is Jamaica’s version of Spanish escabeche, brought by Spanish colonizers and adapted with local ingredients. The technique of pickling fried fish in spiced vinegar not only preserves the fish but creates a perfect balance of flavors – the acidity cuts through the richness of the fried fish while the scotch bonnet pepper adds authentic Caribbean heat. This dish is traditionally enjoyed at room temperature, making it perfect for picnics and meal prep.