Indulge your senses in the vibrant flavors of the Caribbean with this exquisite recipe for Cayman Style Fish. Hailing from the sun-kissed shores of the Cayman Islands, this dish embodies the essence of island living – fresh, flavorful, and utterly irresistible. Bursting with a harmonious blend of tropical spices and succulent fish, each bite transports you to paradise.

In this culinary journey, we'll explore the traditional techniques and ingredients that make Cayman Style Fish a beloved delicacy. From the azure waters of the Caribbean Sea to your dining table, prepare to savor a taste of paradise with every mouthful. So, gather your freshest ingredients and let's embark on a culinary escapade to the enchanting Cayman Islands.

Ingredients:

• 4 fillets of fresh local fish (such as snapper, mahi-mahi, or grouper)
• 2 tablespoons vegetable oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 bell pepper, thinly sliced (any color)
• 2 tomatoes, diced
• 2 tablespoons tomato paste
• 1 teaspoon thyme, dried or fresh
• 1 teaspoon paprika
• 1 teaspoon allspice
• 1 scotch bonnet pepper, whole (optional, for extra heat)
• Salt and pepper to taste
• Juice of 1 lime
• Fresh parsley or cilantro for garnish
• Steamed rice or boiled cassava, for serving

Instructions:

1- Begin by rinsing the fish fillets under cold water and patting them dry with paper towels. Season both sides of the fillets generously with salt, pepper, and lime juice. Let them marinate while you prepare the other ingredients.

2- Heat the vegetable oil in a large skillet or frying pan over medium heat. Add the chopped onion and minced garlic, sautéing until they become soft and fragrant, about 2-3 minutes.

3- Add the thinly sliced bell pepper to the skillet and continue to cook for another 2 minutes, until the peppers start to soften.

4- Stir in the diced tomatoes, tomato paste, thyme, paprika, and allspice, combining everything well. If using the scotch bonnet pepper for extra heat, add it whole to the skillet now.

5- Carefully place the marinated fish fillets into the skillet, nestling them into the tomato and pepper mixture. Allow the fish to cook undisturbed for about 5-7 minutes, depending on the thickness of the fillets.

6- Gently flip the fish fillets over using a spatula, being careful not to break them apart. Continue cooking for another 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.

7- Once the fish is fully cooked, taste the sauce and adjust the seasoning with salt and pepper if needed. Remove the scotch bonnet pepper if you used it.

8- Serve the Cayman Style Fish hot, garnished with fresh parsley or cilantro. Accompany with steamed rice or boiled cassava to soak up the delicious sauce. Enjoy this taste of the Caribbean straight from the shores of the Cayman Islands!

Nutritional Values:

Here's an approximate nutritional breakdown for the ingredients used in the Cayman Islands Cayman Style Fish recipe:

Fresh local fish fillets (e.g., snapper, mahi-mahi, or grouper):

• Depending on the type of fish used, the nutritional values may vary. On average, a 4-ounce serving of fish fillet provides:
• Calories: 100-150 kcal
• Protein: 20-25 grams
• Fat: 1-5 grams
• Carbohydrates: 0 grams

benefits:

• Excellent source of high-quality protein.
• Rich in omega-3 fatty acids, which are beneficial for heart health.
• Provides essential vitamins and minerals such as vitamin D, B vitamins, and selenium.

Vegetable oil (2 tablespoons):

• Calories: 240 kcal
• Fat: 28 grams
• No protein, carbohydrates, or fiber

benefits:

• Provides healthy fats necessary for energy and nutrient absorption.
• Contains vitamin E, which acts as an antioxidant and supports skin health.
• May help lower LDL cholesterol levels when consumed in moderation.

Onion (1 onion, finely chopped):

• Calories: 45 kcal
• Carbohydrates: 11 grams
• Fiber: 2 grams
• Protein: 1 gram
• Fat: 0 grams

benefits:

• Rich in antioxidants, particularly quercetin, which may have anti-inflammatory and immune-boosting properties.
• Contains prebiotic fibers that support gut health and digestion.
• Provides vitamins C and B6, as well as folate and potassium.

Garlic (2 cloves, minced):

• Calories: 10 kcal
• Carbohydrates: 2 grams
• Fiber: 0 grams
• Protein: 0 grams
• Fat: 0 grams

benefits:

• Has antibacterial and antiviral properties, supporting immune function.
• Contains sulfur compounds that may help lower blood pressure and improve cholesterol levels.
• May have anti-inflammatory effects and promote cardiovascular health.

Bell pepper (1 bell pepper, thinly sliced):

• Calories: 30 kcal
• Carbohydrates: 7 grams
• Fiber: 2 grams
• Protein: 1 gram
• Fat: 0 grams

benefits:

• High in vitamin C, which supports immune function and collagen production.
• Contains antioxidants such as beta-carotene and lutein, which promote eye health.
• Provides fiber, which aids in digestion and promotes satiety.

Tomatoes (2 tomatoes, diced):

• Calories: 50 kcal
• Carbohydrates: 11 grams
• Fiber: 3 grams
• Protein: 2 grams
• Fat: 0 grams

benefits:

• Rich in lycopene, a powerful antioxidant associated with reduced risk of certain cancers and heart disease.
• Good source of vitamin C, potassium, and folate.
• Contains dietary fiber, which supports digestive health and may help lower cholesterol levels.

Tomato paste (2 tablespoons):

• Calories: 30 kcal
• Carbohydrates: 7 grams
• Fiber: 1 gram
• Protein: 1 gram
• Fat: 0 grams

benefits:

• Concentrated source of lycopene and other antioxidants found in tomatoes.
• Provides flavor and depth to dishes without added fat or calories.
• Contains vitamins A and C, as well as potassium.

Thyme (1 teaspoon, dried or fresh):

• Calories: 3 kcal
• Carbohydrates: 1 gram
• Fiber: 1 gram
• Protein: 0 grams
• Fat: 0 grams

benefits:

• Contains compounds with antimicrobial properties that may help fight infections.
• Rich in antioxidants that protect cells from damage caused by free radicals.
• May have anti-inflammatory effects and promote respiratory health.

Paprika (1 teaspoon):

• Calories: 6 kcal
• Carbohydrates: 1 gram
• Fiber: 1 gram
• Protein: 0 grams
• Fat: 0 grams

benefits:

• Contains capsaicin, which may help boost metabolism and aid in weight loss.
• Rich in vitamin A, which supports vision and immune function.
• Provides flavor and color to dishes without adding significant calories.

Allspice (1 teaspoon):

• Calories: 6 kcal
• Carbohydrates: 2 grams
• Fiber: 1 gram
• Protein: 0 grams
• Fat: 0 grams

benefits:

• Contains antioxidants that may help reduce inflammation and protect against chronic diseases.
• Has carminative properties, aiding in digestion and relieving gas.
• Adds warmth and depth to dishes with its unique flavor profile.

Scotch bonnet pepper (optional, 1 pepper):

• Calories: 10 kcal
• Carbohydrates: 2 grams
• Fiber: 1 gram
• Protein: 0 grams
• Fat: 0 grams

benefits:

• Contains capsaicin, which may help relieve pain, reduce inflammation, and boost metabolism.
• Provides vitamin C and other antioxidants that support immune function.
• Adds intense heat and flavor to dishes when used sparingly.

Lime juice (Juice of 1 lime):

• Calories: 10 kcal
• Carbohydrates: 4 grams
• Fiber: 1 gram
• Protein: 0 grams
• Fat: 0 grams

benefits:

• Excellent source of vitamin C, which supports immune function and collagen production.
• Contains flavonoids with antioxidant properties that may protect against chronic diseases.
• Helps enhance the flavor of dishes while adding a refreshing acidity.

Nutritional values for fresh parsley or cilantro and for steamed rice or boiled cassava are not included as they depend on the amount used and preparation method.