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Name: Spicy Caribbean Fish
Prep time: 45 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: American
Ingredients: 1 ts Salt; 1/2 ts Cayenne; 2 tb Vegetable oil; 1/3 c Onions chopped; 3 cloves Garlic minced; Salt and black pepper to taste; 1/3 c Chopped fresh parsley; 1/2 ts Dried thyme; 3 Tomatoes chopped; 1 Fresh hot pepper minced, OR; 1 ts Whole annato (achiote); 1/3 c Fresh lime juice; 2/3 c scallions Chopped; 2/3 c Water; 2 lb Fish fillets

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INGREDIENTS

1 ts Salt
1/2 ts Cayenne
2 tb Vegetable oil
1/3 c Onions ; chopped
3 cloves Garlic ; minced
Salt and black pepper ; to taste
1/3 c Chopped fresh parsley
1/2 ts Dried thyme
3 Tomatoes ; chopped
1 Fresh hot pepper ; minced, OR
MARINADE
1 ts Whole annato ; (achiote)
1/3 c Fresh lime juice
SAUCE
2/3 c scallions ; Chopped
2/3 c Water
2 lb Fish fillets

INSTRUCTIONS

Place fish fillets in lightly oiled, flat baking pan. Pour marinade over them, cover and chill 1/2 hour. Saute annato seeds in oil a few minutes, stirring constantly and making sure they do not brown. Remove annato seeds from reddish-orange oil and then add onions, scallions, garlic and hot pepper. Saute a minute or two before adding tomatoes, herbs and seasonings. Simmer 5 minutes. Pour off marinade and cover fish with sauce. Bake at 350F until flaky. This will take about 20 minutes for small or thin fillets and 30 minutes for thicker, larger ones. Garnish with lime wedges and chopped fresh parsley, if desired. Recipe from NEW RECIPES FROM MOOSEWOOD RESTAURANT, by The Moosewood Collective ? 1987, used with permission of Ten Speed Press. Compucooks Kiosk. kitpatH nov97 Recipe by: New Recipes from Moosewood Restaurant

NOTES

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Spicy Caribbean Fish

1 ts Salt
1/2 ts Cayenne
2 tb Vegetable oil
1/3 c Onions chopped
3 cloves Garlic minced
 Salt and black pepper to taste
1/3 c Chopped fresh parsley
1/2 ts Dried thyme
3 Tomatoes chopped
1 Fresh hot pepper minced, OR
 MARINADE
1 ts Whole annato (achiote)
1/3 c Fresh lime juice
 SAUCE
2/3 c scallions Chopped
2/3 c Water
2 lb Fish fillets

Place fish fillets in lightly oiled, flat baking pan. Pour marinade over  them, cover and chill 1/2 hour. Saute annato seeds in oil a few minutes,  stirring constantly and making sure they do not brown. Remove annato seeds  from reddish-orange oil and then add onions, scallions, garlic and hot  pepper. Saute a minute or two before adding tomatoes, herbs and seasonings.  Simmer 5 minutes. Pour off marinade and cover fish with sauce. Bake at 350F  until flaky. This will take about 20 minutes for small or thin fillets and  30 minutes for thicker, larger ones. Garnish with lime wedges and chopped  fresh parsley, if desired.    Recipe from NEW RECIPES FROM MOOSEWOOD RESTAURANT, by The Moosewood  Collective ? 1987, used with permission of Ten Speed Press. Compucooks  Kiosk.    kitpatH nov97    Recipe by: New Recipes from Moosewood Restaurant

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Nutrition

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Serving Size: 1 Serving (407g)
Recipe Makes: 4

Calories: 388
Calories from Fat: 165 (43%)

Amt Per Serving		% DV

	Total Fat 18.3g	24 %
	Saturated Fat 2.5g	12 %
	Monounsaturated Fat 7.5g
	Polyunsanturated Fat 6.4g
Cholesterol 134.4mg		41 %
Sodium 166.8mg		6 %
Potassium 1127.7mg		30 %
Total Carbohydrate 10.8g		3 %
	Dietary Fiber 3g	12 %
	Sugars, other 7.8g
Protein 44.9g		64 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 388

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