Cooking in progress....

• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Latin American >> Caribbean >> Rest Caribbean

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Cut the fish into 2 inch pieces and dust with flour. | 2. Heat about 1/2 inch of oil in a frying pan and fry the pieces of fish until golden and cooked through, about 5 minutes on each side. | 3. Drain the grease thoroughly and put the fish in a large, non-reactive bowl. | 4. In a large skillet and medium sized non reactive saucepan heat the olive oil. | 5. Add the red onion, green onion, red pepper, carrot, and garlic. Saute for about 5 minutes on medium heat, or until the red onion is soft. | 6. Add the vinegar, tomato paste,water, and seasonings. Cook over medium heat for about 10 minutes, or until the carrots are tender. | 7. Put the pickled items over the fish in the bowl. | 8. Pour the finished vinegar and vegetable mixture over all and mix lightly. You may break the fish up a bit, but this will not ruin it. | 9. Cover and set to chill in refrigerator for at least 6 hours, and preferably over night. | 10. Enjoy! | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
fish fillet	2	lb		2122.8148	157.9411	124.7381	110.3138
flour	1/2	cup		289.14	63.3027	4.7005	1.1218
oil				-	-	-	-
olive oil	2	tablespoons		238.68	0.0	0.0	27.0
red onion	1		sliced	64.0	14.944	1.76	0.16
green onion	1	bunch	minced	-	-	-	-
garlic clove	3		sliced	-	-	-	-
red pepper	1		chopped	1.25	0.2753	0.0584	0.0138
carrot	2		peeled sliced	41.0	9.58	0.93	0.24
white vinegar	3/4	cup		32.13	0.0714	0.0	0.0
tomato paste	2	tablespoons		26.24	6.0512	1.3824	0.1504
water	1/2	cup		0.0	0.0	0.0	0.0
oregano	1	teaspoon		2.65	0.6892	0.09	0.0428
thyme	1/2	teaspoon		0.40399999999999997	0.0978	0.0222	0.0067
salt	1	teaspoon		-	-	-	-
black pepper	1/2	teaspoon		2.8865	0.7354	0.1195	0.0375
pepperoncini pepper	4		sliced	-	-	-	-
dill pickle	3		sliced sour	51.48	10.3389	2.145	1.287
cauliflower	1	cup	pickled	26.75	5.3179	2.0544	0.2996

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.