Flying Fish Delight

Flying Fish Delight is a traditional Barbadian dish that showcases the island's famous flying fish. This recipe combines the delicate flavor of the flying fish with a blend of aromatic herbs and spices, creating a delightful and nutritious meal.

Flying Fish Delight

Ingredients

  • 4 fresh flying fish fillets
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 cup cherry tomatoes, halved
  • 1 scotch bonnet pepper, finely chopped
  • 1 lime, juiced
  • 2 tbsp fresh thyme, chopped
  • 2 tbsp fresh parsley, chopped
  • 1/4 cup coconut milk
  • Salt and pepper to taste

Instructions

  1. Season the flying fish fillets with salt, pepper, and lime juice. Let them marinate for 10 minutes.
  2. In a large skillet, heat some oil over medium heat. Sauté the onion, garlic, and scotch bonnet pepper until fragrant.
  3. Add the bell peppers and cherry tomatoes to the skillet. Cook for 5 minutes, until the vegetables are slightly softened.
  4. Pour in the coconut milk and add the thyme and parsley. Stir well to combine.
  5. Gently place the marinated flying fish fillets into the skillet. Cook for 5-7 minutes on each side, until the fish is cooked through.
  6. Serve the flying fish delight hot, garnished with extra herbs and lime wedges.

Cooking & Preparation

Preparation time:
20 minutes
Cooking time:
25 minutes
Total time:
45 minutes
Cooking method
Stovetop

Nutritional facts per 1 serving

Calories
300 per serving
Protein
25g
Carbohydrates
15g
Fat
12g

Supplies

Large skillet Cutting board Sharp knife Measuring cups and spoons

Tools

Lime squeezer Tongs

Serving suggestions

Serve the flying fish delight with a side of steamed rice and a refreshing cucumber salad.

Tips & tricks

Be careful when handling the scotch bonnet pepper, as it is very spicy. Adjust the amount according to your heat preference.

Cost

$20