Marinated Shrimp, Jamaican Style (Escovitch)
Serves 4 as main dish (8 as appetizer).
• 1 large onion
• 2 medium carrots
• 1 large red or yellow pepper
• 4 or 5 tbsp. coconut, grapeseed or olive oil, divided
• 2 to 3 garlic cloves, crushed
• 1 bay leaf
• 1 tsp. crushed dried thyme, or 11/2 tsp. finely chopped fresh thyme
• 1/2 small hot chile pepper, such as Scotch bonnet, finely chopped, or 1/2 tsp. or more crushed red pepper flakes
• 1/2 tsp. salt
• Freshly ground black pepper
• 1/2 c. cider vinegar
• 1/4 c. water
• 2 tbsp. lemon juice
• 2 lb. shrimp, shelled and deveined
Directions
Peel and thinly slice the onion. Peel the carrots and thinly slice or cut into matchstick-size strips. Core and remove the seeds from the bell peppers and then cut the peppers into thin strips.
Heat 2 tablespoons oil in a stainless steel or enamel coated saucepan over medium heat until it is hot but not sizzling. (Don't use a cast iron skillet or saucepan; the recipe's vinegar will interact with the metal and discolor the fish.)
Stir in the vegetables, garlic, bay leaf, thyme and chile pepper, salt and black pepper, and sauté for about 5 minutes longer or until the onions are translucent, stirring a time or two.
Add the vinegar, water and lemon juice, mixing well. Cover the pan and simmer the vegetables for about 15 minutes or until they are soft but not mushy, stirring occasionally. Immediately remove the vegetables from the heat and transfer to a serving bowl.
Pat the shrimp with paper toweling to remove as much moisture as possible. Sprinkle them with a little more salt and black pepper, if desired.
Heat the remaining oil in a large skillet. Add about half of the shrimp at a time and sauté, stirring with a spoon, for 3 to 4 minutes or until they turn pink. Using a slotted spoon, remove the shrimp from the pan and place in the bowl with the vegetables.
Add more oil to the pan if needed and sauté the remaining shrimp the same way and remove to the serving dish.
Then spoon the cooked vegetables and sauce over the shrimp and serve right away. Or, cool the dish to room temperature, cover and refrigerate until well chilled, and serve cold.
Nutrition information per serving as appetizer:
Calories140Fat8 gSodium285 mg
Carbohydrates5 gSaturated fat6 gCalcium37 mg
Protein12 gCholesterol107 mgDietary fiber1 g
Diabetic exchanges per serving: 1 vegetable, 11/2 lean meat, 1/2 fat
.
Roasted Salmon With Sherry
Makes 4 generous servings.
If you don't have sherry on hand, you can substitute a white wine.
• 1 salmon fillet or slab, about 11/2 lb., preferably wild salmon or ocean trout
• 1 tsp. salt, or to taste
• Freshly ground black pepper
• 2 garlic cloves, crushed
• 2 tsp. fresh oregano, chopped or 1 tsp. dried
• 3 or 4 tbsp. olive oil or melted butter, divided
• 1 small yellow onion, thinly sliced
• 1/2 lemon, thinly sliced
• 1/4 c. semi-dry or dry sherry, or more if desired
Directions
Sprinkle the fish with salt and black pepper, and then rub with the garlic and oregano.
Lightly oil or butter a large shallow roasting pan, griddle pan or cast iron pan. Set aside the remaining oil.
Scatter half the onion and lemon slices in the pan. Place the fish on the bed of vegetables, skin side down. Pour the sherry over the top, then add remaining onions and lemon slices.
Drizzle fish with the remaining oil or butter, and marinate for about 30 minutes at room temperature.
Preheat the oven to 400 degrees. Place the pan of fish on the lower oven shelf and bake for about 10 minutes. Using a large metal spatula, carefully turn over the fish and bake about 5 minutes longer or until the flesh is no longer translucent but opaque and flaky.
Remove the fish from the oven and serve either hot or at room temperature.
Nutrition information per serving:
Calories355Fat23 gSodium666 mg
Carbohydrates5 gSaturated fat4 gCalcium23 mg
Protein31 gCholesterol98 mgDietary fiber1 g
Diabetic exchanges per serving: 1 vegetable, 4 lean meat, 2 fat.
Fish Mexicano on the Grill
Serves 4. • 4 small whole fish, about 10 to 12 oz. each, such as red snapper, porgy, or striped or sea bass
• 2 to 4 tbsp. tequila or dark rum
• 1 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/4 c. chopped cilantro or parsley
• 2 or 3 garlic cloves, crushed
• 2 limes or lemons, divided
• 3 to 4 tbsp. grapeseed or olive oil, divided
• 1 large onion, finely sliced
Directions
Rinse fish well with cool water, and pat dry with paper toweling. Drizzle the tequila or rum all over the fish. Sprinkle with salt and black pepper, then coat with the cilantro or parsley and with the garlic. Squeeze juice of 1 lime or lemons over fish. Marinate the fish while the grill heats, or longer if desired.
Oil a shallow baking pan with 1 tablespoon oil. Cut remaining lemon or lime in thin slices. Scatter half of onions and lemon or lime slices on the grill pan, making a bed for the fish. Place the fish on the vegetables and top with the remaining onion and citrus slices. Drizzle remaining oil or butter over the fish.
Cover grill with its lid and grill fish for about 7 minutes. Carefully using a large metal spatula, turn over the fish, topping with some of the vegetables. Cover again and grill 4 to 5 minutes longer or until the onions and lemons are lightly charred and the fish is no longer opaque when flaked with a fork near the backbone.
To broil instead of grill: Set oven at 500 degrees and put oven rack 4 inches from heat. Place the seasoned fish on a well-oiled shallow heavy pan or large cast iron skillet. Scatter half the onion and citrus over fish. Broil 4 to 5 minutes. Carefully turn over fish and top with the remaining onion and citrus. Drizzle with a little more oil and broil 4 or so minutes longer .
Nutrition information per serving:
Calories330Fat13 gSodium770 mg
Carbohydrates6 gSaturated fat2 gCalcium51 mg
Protein42 gCholesterol116 mgDietary fiber1 g
Diabetic exchanges per serving: 1 vegetable, 6 lean meat.
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