Step into the vibrant culinary world of Antigua, where the azure waters of the Caribbean meet the rich flavors of the island. Our Antiguan Fried Flying Fish recipe is a celebration of tradition, bringing together the freshest catch with a burst of local spices. Imagine the crispiness of perfectly fried flying fish, seasoned to perfection, offering a taste of the sun-soaked beaches and the warm hospitality of Antiguan kitchens. Join us on a culinary journey that captures the essence of the Caribbean, one delicious bite at a time.

Here's a recipe for Antiguan Fried Flying Fish, inspired by the Caribbean cooking style:

Ingredients

• 4 flying fish fillets
• 1 cup flour
• 1/2 cup cornmeal
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon thyme
• 1/2 teaspoon cumin
• 1/4 teaspoon cayenne pepper (optional, for heat)
• 2 eggs, beaten
• 1/2 cup milk
• Vegetable oil for frying
• Lemon wedges for serving

Instructions

1. Prepare the Fish

1- Rinse the flying fish fillets under cold water and pat dry with paper towels.

2.Season the Fish:

2- In a shallow dish, combine the flour, cornmeal, salt, black pepper, paprika, garlic powder, onion powder, thyme, cumin, and cayenne pepper (if using).

  - In another shallow dish, beat the eggs and mix in the milk.

3.Coat the Fish:

1- Dip each flying fish fillet into the egg mixture, allowing any excess to drip off.

2- Then dredge the fillets in the flour and cornmeal mixture, ensuring they are fully coated. Shake off any excess coating.

4.Heat the Oil:

1- In a large skillet or frying pan, heat about 1/2 inch of vegetable oil over medium-high heat. The oil is ready when it sizzles when a small amount of flour is dropped into it.

5.Fry the Fish:

1- Carefully place the coated fish fillets into the hot oil. Fry the fillets for about 3-4 minutes on each side, or until golden brown and crispy. Be careful not to overcrowd the pan; you may need to fry in batches.

2- Once cooked, transfer the fish to a plate lined with paper towels to drain any excess oil.

6.Serve:

1- Serve the fried flying fish hot with lemon wedges on the side.

Tips

Marinating Option: For added flavor, you can marinate the fish in a mixture of lime juice, garlic, and thyme for 30 minutes before coating and frying.

Side Dishes: Antiguan Fried Flying Fish pairs well with traditional Caribbean sides like rice and peas, fried plantains, or a fresh green salad.

Sauces: Serve with a side of tartar sauce, hot sauce, or a simple aioli for dipping.

Enjoy your Antiguan Fried Flying Fish, a delicious dish that captures the flavors of the Caribbean!

Nutritional Values:

the nutritional values for the ingredients of Antiguan Fried Flying Fish can provide an estimate of the overall nutritional profile of the dish. Here are the approximate nutritional values for each ingredient:

Flying Fish Fillets (4 fillets, ~400g total)

• Calories: 480 kcal
• Protein: 88g
• Fat: 12g
• Carbohydrates: 0g

benefits:

• Protein: High-quality protein supports muscle growth and repair.
• Omega-3 Fatty Acids: Beneficial for heart health, reducing inflammation, and supporting brain function.
• Vitamins and Minerals: Provides essential nutrients like B vitamins, selenium, and phosphorus, important for energy metabolism and bone health.

Flour (1 cup, 125g)

• Calories: 455 kcal
• Protein: 13g
• Fat: 1.2g
• Carbohydrates: 95g

benefits:

• Carbohydrates: Provides energy.
• Fiber: If using whole grain flour, it contains fiber which aids in digestion and helps maintain a healthy weight.
• Vitamins and Minerals: Contains B vitamins and iron, essential for energy production and blood health.

Cornmeal (1/2 cup, 80g)

• Calories: 300 kcal
• Protein: 6g
• Fat: 3g
• Carbohydrates: 66g

benefits:

• Carbohydrates: A good source of energy.
• Fiber: Supports digestive health and helps maintain blood sugar levels.
• Antioxidants: Contains carotenoids like lutein and zeaxanthin, which are beneficial for eye health.

Salt (1 teaspoon, 6g)

• Calories: 0 kcal
• Protein: 0g
• Fat: 0g
• Carbohydrates: 0g

benefits:

• Electrolyte Balance: Essential for maintaining proper fluid balance and nerve function.
• Flavor Enhancement: Enhances the taste of food, making it more palatable.

Black Pepper (1 teaspoon, 2.3g)

• Calories: 5.8 kcal
• Protein: 0.2g
• Fat: 0.1g
• Carbohydrates: 1.5g

benefits:

• Antioxidants: Contains piperine, which has antioxidant properties and can enhance the absorption of other nutrients.
• Digestive Health: Stimulates digestive enzymes, aiding in digestion.

Paprika (1 teaspoon, 2.3g)

• Calories: 6 kcal
• Protein: 0.3g
• Fat: 0.3g
• Carbohydrates: 1.2g

benefits:

• Antioxidants: Rich in vitamins A, E, and carotenoids, which protect cells from damage.
• Anti-inflammatory: Can help reduce inflammation and improve heart health.

Garlic Powder (1/2 teaspoon, 1.5g)

• Calories: 5 kcal
• Protein: 0.3g
• Fat: 0g
• Carbohydrates: 1.1g

benefits:

• Antibacterial and Antiviral: Contains compounds like allicin that have antimicrobial properties.
• Heart Health: May help reduce blood pressure and cholesterol levels.

Onion Powder (1/2 teaspoon, 1.6g)

• Calories: 6 kcal
• Protein: 0.2g
• Fat: 0g
• Carbohydrates: 1.4g

benefits:

• Antioxidants: Contains quercetin, which has anti-inflammatory and antioxidant effects.
• Immune Support: Helps boost the immune system and fight off infections.

Thyme (1/2 teaspoon, 0.5g)

• Calories: 1 kcal
• Protein: 0g
• Fat: 0g
• Carbohydrates: 0.3g

benefits:

• Antimicrobial: Contains thymol, which has antibacterial and antifungal properties.
• Respiratory Health: Can help relieve coughs and respiratory conditions.

Cumin (1/2 teaspoon, 1.1g)

• Calories: 4 kcal
• Protein: 0.2g
• Fat: 0.2g
• Carbohydrates: 0.5g

benefits:

• Iron: Important for red blood cell production and preventing anemia.
• Digestive Health: Stimulates the production of digestive enzymes, aiding in digestion.

Cayenne Pepper (1/4 teaspoon, 0.5g, optional)

• Calories: 1 kcal
• Protein: 0g
• Fat: 0g
• Carbohydrates: 0.3g

benefits:

• Capsaicin: The active compound that can boost metabolism, reduce pain, and improve circulation.
• Antioxidants: Helps protect cells from damage and reduce inflammation.

Eggs (2 large, 100g)

• Calories: 143 kcal
• Protein: 12.6g
• Fat: 9.5g
• Carbohydrates: 1g

benefits:

• Protein: High-quality protein that supports muscle growth and repair.
• Vitamins and Minerals: Rich in vitamins B12, D, and choline, important for brain health and energy production.

Milk (1/2 cup, 120ml, 2% fat)

• Calories: 61 kcal
• Protein: 3.1g
• Fat: 2.4g
• Carbohydrates: 4.8g

benefits:

• Calcium: Essential for bone health and preventing osteoporosis.
• Protein: Provides high-quality protein for muscle maintenance and growth.
• Vitamins: Contains vitamins D and B12, which are important for bone health and energy metabolism.

Vegetable Oil (for frying, 1/2 cup, 120ml)

• Calories: 960 kcal
• Protein: 0g
• Fat: 108g
• Carbohydrates: 0g

benefits:

• Healthy Fats: Provides essential fatty acids that support cell function and brain health.
• Vitamin E: An antioxidant that helps protect cells from damage.

Lemon Wedges (1 medium lemon, 84g)

• Calories: 17 kcal
• Protein: 0.6g
• Fat: 0.2g
• Carbohydrates: 5.4g

benefits:

• Vitamin C: Supports immune function, skin health, and iron absorption.
• Antioxidants: Contains flavonoids that have anti-inflammatory and antioxidant effects.
• Digestive Health: Can help stimulate digestion and support liver function.

Total Nutritional Values for All Ingredients

• Calories: 2449.8 kcal
• Protein: 121.9g
• Fat: 137.9g
• Carbohydrates: 179.5g

These values are approximate and can vary based on the specific brand and size of the ingredients used. The cooking process, particularly frying, can also alter the final nutritional content.