This escovitch trout is a healthy, flavourful way to cook fish. The trout is baked in a foil parcel with vinegar, vegetables and warming spices for a bright, Caribbean-inspired meal.
I’m always searching for new fish recipes, and the first time I tried this Jamaican-style escovitch trout it stood out from anything I’d cooked before. If you enjoy healthy recipes with punchy, tangy flavours, this dish will hit the spot.
One of the best things about this baked Caribbean fish is how quickly it comes together. Preparation takes only a few minutes and the oven does the rest. If you know your schedule will be busy later, prepare the fish parcel ahead of time and refrigerate until ready to bake.
Prepping in advance also allows the flavours to mingle, giving the fish a subtle marinated taste.
What is escovitch fish?
Escovitch is a Jamaican method in which cooked fish is served with a piquant sauce made from vinegar, spices and crisp vegetables. Traditional escovitch toppings include sliced peppers, onions and carrots, combined with a sharp vinegar-based dressing.
Is this a traditional escovitch recipe?
This version preserves the classic escovitch flavours but takes a lighter approach. Instead of frying the fish first, the trout is wrapped with the vegetables, vinegar and spices and baked in foil. The steam trapped inside the parcel gently cooks the fish and infuses it with tangy, spiced juices.
While the skin won’t turn crispy like a fried escovitch, the vinegar and spices flavour the fish thoroughly during cooking. It’s an excellent option if you’re after strong Caribbean flavours with a healthier cooking method.
Ingredients for escovitch trout
To make this steamed escovitch trout you will need:
- Fish – one large trout to serve two, or substitute another whole fish or fillets.
- Vegetables – mixed coloured bell peppers, spring onions and cucumber.
- Garlic – for aromatic depth.
- Red chilli pepper – for heat; choose the variety based on your spice preference.
- Ground allspice – a classic Caribbean seasoning that gives an authentic Jamaican note.
- Vinegar – cider vinegar works well; red or white wine vinegar can be used instead.
- Olive oil.
How to make escovitch trout
The method is straightforward. Lay a large square of aluminium foil on a baking sheet and spray or brush it lightly with oil. Season the trout with salt and pepper and place it in the centre of the foil.
Pile the sliced peppers, cucumber, spring onions, chilli and garlic on top of the fish. Sprinkle the ground allspice over the vegetables, then mix the vinegar and olive oil and drizzle it across everything.
Bring up the edges of the foil and fold them together to form a sealed parcel. Bake in a preheated oven for about 25 minutes for a whole fish. If using fillets, reduce the baking time to around 20 minutes, as they will cook faster.
Why add cucumber?
Cucumber is an unusual but delicious addition in this recipe. Cooked in the sealed parcel, the cucumber becomes like a warm pickle: it keeps a slight bite and absorbs the tangy vinegar sauce. The other vegetables remain crisp-tender, and the juices that form in the parcel add concentrated flavour to the fish.
How to adapt the recipe
Trout is my preference, but you can use any fish—whole gutted fish or fillets. Whole fish look impressive for guests, whereas fillets are quicker and simpler for midweek dinners.
Change the vegetables to suit your taste: add carrots, shredded cabbage or extra onions for variety. You can also adjust the chilli to control heat, or swap cider vinegar for another vinegar you prefer.
Recipe
Escovitch Trout Recipe
Corina Blum
Ingredients
- 1 large trout
- 1 pepper (use halves of two different colours)
- 10 cm cucumber
- 1 clove garlic
- 1 red chilli pepper
- 2 spring onions, finely sliced
- ½ teaspoon ground allspice
- 70 ml cider vinegar
- 20 ml olive oil
Instructions
- Place the trout on a large square of aluminium foil. Season with salt and pepper and top with all the chopped vegetables.
- Mix the vinegar, oil and ground allspice. Pinch up the sides of the foil and pour the vinegar mixture over the fish and vegetables. Seal the foil parcel completely.
- Bake in a preheated oven for about 25 minutes for a whole fish or 20 minutes for fillets. Open the parcel carefully to avoid the hot steam and divide between two plates. Serve with chips, bread or a simple salad.
Notes
Nutrition
Carbohydrates: 4 g
Protein: 36 g
Fat: 21 g
Keep in touch
If you make this escovitch trout, I’d love to hear how it turns out. Feedback from readers is always appreciated.
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