Throwdown's Fish Escovitch

Gluten Free
Dairy Free
Very Healthy
Health score
80%
Throwdown's Fish Escovitch
280 min.
4
777kcal

Suggestions

Ingredients

  • 0.5 cup freshly basil leaves chopped
  • 0.3 teaspoon pepper black freshly ground
  • 4 servings canola oil 
  • 4 servings basil leaves fresh for garnish
  • 2 teaspoons thyme leaves fresh chopped
  • 4 servings honey to taste
  • 1 teaspoon kosher salt 
  • 1 cup olive oil extra-virgin
  • 4 cups orange juice fresh
  • 2 teaspoons orange zest grated
  • 1 large onion red separated thinly sliced
  • 1 cup red wine vinegar 
  • 1 cup rice flour 
  • 4 servings salt and pepper black freshly ground
  • 1  scotch bonnet 
  • 2 pounds pink snapper skin-on fillets cut into 2-inch strips
  • 2 tablespoons sugar 
  • 1 cup water 
  • 4 servings citrus champagne vinegar 
  • 6  allspice whole

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • knife
  • whisk
  • pot
  • blender

Directions

  1. Bring a small pot of salted water to a boil, add the onions, cook for 1 minute and drain well.
  2. Transfer to a bowl.
  3. Combine the vinegar, sugar, salt and pepper in a small saucepan and bring to a boil. Cook until the sugar is dissolved, about 2 minutes.
  4. Remove from the heat, let cool slightly then pour the mixture over the onions. Cover and refrigerate for at least 4 hours. Stir in thyme before serving.
  5. Put the orange juice in a medium nonreactive saucepan and bring to a boil. Using a paring knife, make a small slit in the center of the habanero and add to the orange juice along with the allspice berries. Cook until thickened and reduced to about 1 cup. Strain into a bowl and let cool slightly.
  6. Add the zest and vinegar and season with salt, pepper and honey, to taste, if needed.
  7. Combine the oil and basil in a blender and blend for 2 minutes. Strain into a bowl and season with salt and pepper.
  8. Whisk together the flour, salt, pepper and enough water to make a batter with the consistency of crepe batter.
  9. Let sit 5 minutes.
  10. Heat 2-inches of oil in a medium high-sided saute pan over high heat until it begins to shimmer.
  11. Put the flour in a large shallow bowl and season with salt and pepper. Season the fish with salt and pepper and dredged lightly in the flour, tapping off excess. Dip the fish in the batter and let excess drip off. Fry until golden brown.
  12. Drain on paper towels.
  13. Transfer to a platter, drizzle with the vinegar sauce and basil oil and top with some of the pickled red onions.
  14. Garnish with basil leaves.

Nutrition Facts

Calories777kcal
Protein26.99%
Fat34.37%
Carbs38.64%

Properties

Glycemic Index
144.59
Glycemic Load
42.27
Inflammation Score
-10
Nutrition Score
38.031739006872%

Flavonoids

Eriodictyol
0.42mg
Hesperetin
29.64mg
Naringenin
5.31mg
Apigenin
0.08mg
Luteolin
0.52mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.13mg
Quercetin
6.2mg

Nutrients percent of daily need

Calories:776.8kcal
38.84%
Fat:29.03g
44.66%
Saturated Fat:4.74g
29.65%
Carbohydrates:73.43g
24.48%
Net Carbohydrates:71.04g
25.83%
Sugar:33.93g
37.7%
Cholesterol:83.91mg
27.97%
Sodium:739.5mg
32.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:51.29g
102.58%
Vitamin C:137.53mg
166.71%
Vitamin D:23.13µg
154.22%
Selenium:93.21µg
133.15%
Vitamin B12:6.8µg
113.4%
Vitamin B6:1.24mg
62.1%
Phosphorus:549.52mg
54.95%
Potassium:1577.1mg
45.06%
Vitamin E:6.14mg
40.94%
Manganese:0.73mg
36.46%
Magnesium:126.12mg
31.53%
Vitamin K:28.65µg
27.29%
Vitamin B1:0.4mg
26.73%
Vitamin B5:2.57mg
25.66%
Folate:97.52µg
24.38%
Vitamin A:1078.25IU
21.57%
Copper:0.29mg
14.37%
Vitamin B3:2.82mg
14.11%
Calcium:133.64mg
13.36%
Iron:1.89mg
10.53%
Fiber:2.39g
9.56%
Zinc:1.42mg
9.49%
Vitamin B2:0.11mg
6.64%