This fried fish dish, served with soft salt bread rolls, combines crispy fish fillets with fresh vegetables for a flavorful meal. The fish is coated in a seasoned flour mixture and fried until golden, then assembled with lettuce, tomatoes, onions, pickles, and optional hot pepper sauce for a balanced sandwich.
This recipe offers essential vitamins like B12, D, and C, along with minerals such as potassium, selenium, and iron. It provides quality protein from the fish, healthy fats, and carbohydrates from the bread, making it an energizing option.
However, frying increases fat content, which may contribute to high cholesterol if consumed excessively. Be mindful of sodium from pickles and sauces, especially for those managing blood pressure.
For a healthier alternative, consider baking the fish instead of frying and using whole-grain rolls to boost fiber intake.
Ingredients:
For the Fried Fish:
-1 lb fresh fish fillets (snapper, mahi-mahi, or similar)
-1 cup all-purpose flour
-1 teaspoon baking powder
-1 teaspoon garlic powder
-1 teaspoon onion powder
-1/2 teaspoon paprika
-Salt and pepper to taste
-Vegetable oil for frying
For the Salt Bread Rolls:
-4 cups all-purpose flour
-2 tablespoons sugar
-1 teaspoon salt
-1 tablespoon active dry yeast
-1 cup warm water
-2 tablespoons unsalted butter, melted
For Assembly:
-Fresh lettuce leaves
-Sliced tomatoes
-Sliced onions
-Pickles
-Hot pepper sauce (optional)
Instructions:
Prepare the Salt Bread Rolls:
1- In a small bowl, combine warm water and sugar. Sprinkle yeast over the water and let it sit for about 5 minutes until it becomes frothy.
2- In a large mixing bowl, combine flour and salt. Make a well in the center and pour in the yeast mixture and melted butter.
3- Mix until the dough comes together. Knead the dough on a floured surface for about 8-10 minutes until it becomes smooth and elastic.
4- Place the dough in a greased bowl, cover with a damp cloth, and let it rise in a warm place for about 1-2 hours or until it doubles in size.
5- Preheat the oven to 375°F (190°C). Punch down the risen dough and divide it into equal portions. Shape each portion into a round ball and place them on a baking sheet.
6- Bake for 15-20 minutes or until the rolls are golden brown. Allow them to cool.
Prepare the Fried Fish:
1- In a shallow bowl, mix together flour, baking powder, garlic powder, onion powder, paprika, salt, and pepper.
2- Dredge each fish fillet in the seasoned flour mixture, ensuring they are well-coated.
3- Heat vegetable oil in a deep skillet or frying pan over medium heat. Fry the fish fillets until golden brown and cooked through, approximately 3-4 minutes per side.
4- Place the fried fish on a paper towel-lined plate to drain excess oil.
Assemble the Barbados Fish Cutter:
1- Slice the salt bread rolls in half.
2- Layer each roll with fresh lettuce leaves, sliced tomatoes, and onions.
3- Place a fried fish fillet on top of the vegetables.
4- Add pickles and a drizzle of hot pepper sauce if desired.
5- Top with the other half of the salt bread roll to complete the sandwich.
Serve and Enjoy:
1- Serve your Barbados Fish Cutter immediately while the bread is still warm and the fish is crispy. Enjoy the fusion of flavors that encapsulates the spirit of Barbados in every bite.
Nutritional Values:
1. fresh fish fillets (snapper, mahi-mahi, or similar)
- calories: 150 per 3.5 oz (100 g)
- carbohydrates: 0 g
- protein: 25 g
- fat: 6 g
- sodium: 60 mg
- cholesterol: 60 mg
- vitamins: contains vitamin B12, vitamin D, and omega-3 fatty acids
- minerals: potassium, phosphorus, and selenium
- nutritional benefit: high-quality protein source, rich in omega-3 fatty acids for heart health, and provides essential vitamins and minerals
2. all-purpose flour
- calories: 455 per 1 cup (120 g)
- carbohydrates: 95 g
- protein: 13 g
- fat: 1 g
- sodium: 2 mg
- cholesterol: 0 mg
- vitamins: small amounts of B vitamins (thiamine, riboflavin, niacin)
- minerals: iron, magnesium, and zinc
- nutritional benefit: provides energy from carbohydrates, some protein, and essential minerals for metabolism
3. baking powder
- calories: 2 per 1 teaspoon
- carbohydrates: 1 g
- protein: 0 g
- fat: 0 g
- sodium: 488 mg
- cholesterol: 0 mg
- vitamins: none significant
- minerals: none significant
- nutritional benefit: leavening agent that helps the batter rise during frying
4. garlic powder
- calories: 9 per 1 teaspoon
- carbohydrates: 2 g
- protein: 0 g
- fat: 0 g
- sodium: 1 mg
- cholesterol: 0 mg
- vitamins: contains vitamin C, vitamin B6, and manganese
- minerals: calcium, potassium, and phosphorus
- nutritional benefit: adds flavor and antioxidants, with some essential nutrients
5. onion powder
- calories: 8 per 1 teaspoon
- carbohydrates: 2 g
- protein: 0 g
- fat: 0 g
- sodium: 3 mg
- cholesterol: 0 mg
- vitamins: vitamin C, vitamin B6, and folate
- minerals: potassium, magnesium, and phosphorus
- nutritional benefit: adds flavor and provides vitamins and minerals
6. paprika
- calories: 6 per 1 teaspoon
- carbohydrates: 1 g
- protein: 0 g
- fat: 0 g
- sodium: 1 mg
- cholesterol: 0 mg
- vitamins: contains vitamin A, vitamin E, and vitamin K
- minerals: iron, potassium, and manganese
- nutritional benefit: adds flavor and color, with antioxidants and vitamins
7. salt and pepper
- calories: 0
- carbohydrates: 0 g
- protein: 0 g
- fat: 0 g
- sodium: varies based on amount
- cholesterol: 0 mg
- vitamins: none significant
- minerals: none significant
- nutritional benefit: enhances flavor, but sodium should be monitored
8. vegetable oil
- calories: 480 per 1/4 cup
- carbohydrates: 0 g
- protein: 0 g
- fat: 54 g
- sodium: 0 mg
- cholesterol: 0 mg
- vitamins: none significant
- minerals: none significant
- nutritional benefit: provides fat for cooking but should be consumed in moderation
9. sugar
- calories: 48 per tablespoon
- carbohydrates: 12 g
- protein: 0 g
- fat: 0 g
- sodium: 0 mg
- cholesterol: 0 mg
- vitamins: none significant
- minerals: none significant
- nutritional benefit: adds sweetness and energy from carbohydrates
10. active dry yeast
- calories: 0 per 1 tablespoon
- carbohydrates: 0 g
- protein: 0 g
- fat: 0 g
- sodium: 3 mg
- cholesterol: 0 mg
- vitamins: none significant
- minerals: none significant
- nutritional benefit: leavening agent for dough
11. unsalted butter
- calories: 102 per tablespoon
- carbohydrates: 0 g
- protein: 0 g
- fat: 12 g
- sodium: 0 mg
- cholesterol: 30 mg
- vitamins: contains vitamin A
- minerals: none significant
- nutritional benefit: adds richness and flavor, providing a source of vitamin A
12. fresh lettuce leaves
- calories: 5 per 1 cup
- carbohydrates: 1 g
- protein: 0 g
- fat: 0 g
- sodium: 5 mg
- cholesterol: 0 mg
- vitamins: vitamin A, vitamin C, and vitamin K
- minerals: small amounts of calcium, potassium, and iron
- nutritional benefit: low in calories, provides vitamins and minerals, and adds freshness
13. sliced tomatoes
- calories: 15 per 1 medium tomato (123 g)
- carbohydrates: 3.5 g
- protein: 0.8 g
- fat: 0.2 g
- sodium: 6 mg
- cholesterol: 0 mg
- vitamins: vitamin C, vitamin A, and potassium
- minerals: potassium and small amounts of calcium
- nutritional benefit: provides antioxidants, vitamins, and hydration
14. sliced onions
- calories: 44 per 1/2 cup (58 g)
- carbohydrates: 10 g
- protein: 1 g
- fat: 0 g
- sodium: 2 mg
- cholesterol: 0 mg
- vitamins: vitamin C and vitamin B6
- minerals: potassium and manganese
- nutritional benefit: adds flavor and provides essential vitamins and antioxidants
15. pickles
- calories: 4 per 1 spear
- carbohydrates: 1 g
- protein: 0 g
- fat: 0 g
- sodium: 290 mg
- cholesterol: 0 mg
- vitamins: small amounts of vitamin A and vitamin K
- minerals: sodium and trace minerals
- nutritional benefit: adds tangy flavor, though sodium should be moderated
16. hot pepper sauce
- calories: 0-5 per teaspoon
- carbohydrates: varies by brand
- protein: 0 g
- fat: 0 g
- sodium: varies by brand
- cholesterol: 0 mg
- vitamins: small amounts of vitamin C
- minerals: none significant
- nutritional benefit: adds spice and heat, potentially boosting metabolism
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