Barbadian Fish

DSC_1027With oceans teaming with fresh fish, Barbadian cuisine revolves around dishes that come from the sea. Rich in muscle and metabolism sustaining protein, white fish is a healthy addition to your dinner, when it’s not coated in a thick batter and deep-fried in oil. By swapping that thick batter for a thinner coating of crispy panko, and baking the fish in the oven rather than dunking it in oil, you significantly lighten up your meal, without sacrificing flavor or texture. Rich in polyphenols, vitamin C, and antioxidants, cabbage has been shown to have cancer preventative properties. This colorful cabbage slaw provides the perfect counterpoint to the crispy white fish, kicked up with a squeeze of vitamin C rich fresh lemon. Enjoy!

 

Serves 2 (easily doubled)

Total Time: 35 minutes

 

Ingredients

  • ¼ cup Vegenaise or low fat mayonnaise (See note)
  • 1 egg
  • 1 tablespoon freshly squeezed lemon juice
  • 1 cup plain panko crumbs (or bread crumbs if you can’t find panko)
  • 1 tablespoon Bajan spice mix (or red pepper spice blend)
  • 1 teaspoon fine sea salt
  • 1 teaspoon black pepper
  • 1 white fish fillet, sliced into 1-inch wide strips (try cod, flake, flounder, sole, or any mild, firm white fish)
  • Lemon wedges for serving

 

Directions

  • Preheat your oven to 450 degrees. Line a baking sheet with parchment paper and set aside.
  • In a large bowl, whisk together the Vegenaise, egg, and lemon juice.
  • In another bowl, whish together the breadcrumbs or panko, the Bajan seasoning, and the salt and pepper.
  • Dry your fish fillets, and cut each one into roughly 3-inch fingers. Working one by one, coat each fish finger first in the egg mixture and then in the crumb mixture, making sure to coat all sides evenly. Lay the finished fingers on your baking sheets, leaving some room between them.
  • Bake for 8 minutes, then flip the fish fingers over and broil for 2 minutes, until crispy and golden brown.
  • Serve immediately with lemon wedges and cole slaw recipe below).

 

Cole Slaw:

 

In a large bowl, shred and combine one small head of cabbage with one shredded carrot, and dress everything with lime juice, olive oil, and a dab of low-fat mayo or Vegenaise. Season to taste with salt and pepper, and add a handful of fresh chopped herbs (basil, parsley, and chives all work well here).

 

Note: If you can’t find Vegenaise (a vegan and healthy version of mayonnaise), you can make it at home with this easy recipe: http://elizabethpalmerkitchen.com/homemade-vegenaise/.

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About The Author

Elizabeth is a graduate of Hamilton College and The French Culinary Institute, as well as an avid world traveler and dinner party hostess. For more information, visit her website: www.elizabethpalmerkitchen.com

1 Comment

  1. I used greek yogurt in place of the plain, but still used mayo. I had fresh dill, which left a ltitle weird aftertaste, but otherwise it was good. I try to use greek yogurt in everything (just b/c I like it).

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