This breakfast will definitely make this lovely Sunday morning even sunnier with vibrant red, gold and green peppers and the delicious scent of warm herbs and coconut oil.  Mum would cook this in the evening, allowing it to marinate in the fabulous peppery sauce and we would devour it the next morning with a cup of herbal tea.  Fish is a typical and healthy breakfast in Jamaica though it can be eaten at anytime of the day.  I use coconut oil for all my cooking see why here.  Serves 2. Time 40 mins (less time if you season the fish the evening before).

Short How To Make Vid.

Escovitch Fish 

2 Red Snapper
Black peppercorns (grounded)
Celtic Sea Salt
2 Dessert spoons Coconut Oil

8 Pimento seeds (grounded)
2 sweet peppers (red,green,yellow)
1 scotch bonnet pepper
3 cups Apple cider vinegar
Black peppercorns (grounded)
3 skellion (scallions/spring onions)
1 small onion
Celtic Sea Salt
Coconut oil

Jamaican Escovitch Fish.  Colourful Sweet Peppers, scotch bonnet, pimento, coconut oil.  A cup of herbal tea and your all set for the day.

Jamaican Escovitch Fish. Colourful Sweet Peppers, scotch bonnet, pimento, coconut oil. A cup of herbal tea and your all set for the day.

Wash the fish in lime juice. Season the fish with thyme, black pepper and salt and leave to marinade in the fridge for 1/2 – 1 hour.

Warm coconut oil in the pan. Pat the fish dry, add the fish to the pan and fry for 5-10 mins on each side. Once cooked, take out of the pan and leave to rest on the side.

Pour the vinegar into the pan and mix with the coconut oil. Add the onions and stir-fry until onions are cooked, then add the remaining seasonings to marinate in the sauce. If you have hot pepper sauce you can also add a little. Once cooked pour over the fish marinating the fish in the juice. I leave the fish for a little while to soak up the juices. Then serve :-).

Herbs and seasonings are easily grown in a garden border or a pot where you can ensure they are free from chemicals (how to grow herbs).  Sweet peppers and Scotch Bonnet are also easily grown at home in a pot on a sunny windowsill (see how to grow). If you’re wondering where to buy organic herbs and seasonings you can try a local health store or online stores like Cotsherb or the Organic Herb Trading Company.

The coconut oil that I like to use is raw/cold pressed ensuring that it retains the nutritional goodness. A good whole food store or natural food shop will sell it.


No Responses

  1. NeetaBali

    Lorraine, this is one of the healthiest breakfast ideas I’ve come across – resonates big time with me 🙂 Beautiful tempting click too!!! I want!!!!

    • oneorganicjamaican

      Thanks Neeta! Here’s an extra tip for you. if you leave overnight in the fridge, then all the juices soak in and any Jamaican will tell you it is even more delish the following day! I think you may even call it “yumptious” . Haha 😮

  2. ktaylor74

    Wow, sounds delicious! Thanks for the Lucy Bee Coconut info. I use coconut oil all the time, but Lucy Bee sounds more economical and less processed than the version I have been using. Good to know!

      • disappearingwoman

        My father fished constantly, as a hobby, and we often had grilled trout for breakfast. When I was a child, I thought that no one else had fish for breakfast ever. I’m glad to see that I’m not alone. 🙂

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