Caribbean Baked Fish

Ingredients

• Catfish

  Fish, channel, wild, raw

  200g

• Seasoning

  Taco - Just the Basics

  2 tbsp dry mix or 16g

• Butter

  Unsalted

  3 tbsp or 43g

• Olive oil

  Salad or cooking

  2 tbsp or 27g

• Onions

  Raw

  1 small or 70g

• Garlic

  Raw

  3 cloves, minced or 9g

• Tomatoes

  Green, raw

  1 small or 91g

• Kale and Spinach Bites

  Trader Joe's

  200g

• Okra

  Raw

  500g

• Thyme

  Spices, dried

  1 tsp, leaves or 1g

• Water

  Plain, clean water

  ¼ cup or 59g

• Butter

  Unsalted

  1 tbsp or 14g

• Pepper

  Spices, black

  1 dash or 0.1g

Directions

1. To season/marinate the fish
2. Preheat the oven at 180c/gas mark 4/356F
3. Place aluminium foil on a baking sheet along with some parchment paper on top and set aside.
4. Mix together the melted butter along with the seafood seasoning in a small bowl to create a wet rub then set aside.
5. Place the washed/dried fish on a chopping board then using a chef's knife (or utility knife) slash the fish diagonally, 2-3 times with a 3-4cm gap in between each slash. Be careful not to slash too deep into the fish cavity. Repeat this step on the other side.
6. Place the fish on top of the parchment paper with the foil underneath.
7. Use a pastry brush to lightly coat the cavity and both sides of each fish with the butter/seasoning mix including the diagonal slashes too then set aside.
8. To steam the vegetable stuffing
9. Add the olive oil to the skillet on medium heat.
10. Add the onion and garlic then saute until soft and translucent.
11. Add the tomatoes and continue to stir for about 1 minute before adding the cho cho, okra and the leafy greens of your choice.
12. Add the warm water to the pan then reduce the heat to low, cover the pan with the lid.
13. Allow the greens to steam for about 5 minutes
14. Once steamed (drain off any excess water), season with the seafood seasoning, dairy free butter, black pepper and pink salt to taste
15. To bake and roast the fish
16. Stuff the cavity of the fish with the vegetables, putting in as much as you can into each fish.
17. Loosely wrap the fish with the aluminium foil
18. Bake the fish for roughly 40 minutes
19. Remove the fish from the oven and then unwrap the fish leaving the top side exposed and lightly roast the fish for 5-10 minutes.
20. Recipe by: Charla (source: https://thatgirlcookshealthy.com/caribbean-baked-fish/)

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