Doctor Fish Recipe

If you're fed up of fried fish or simply looking for a healthier way to cook fish the island way then this Caribbean baked fish recipe is what you need to try. It's simple, a whole fish of your choice, seasoned, stuffed with vegetables and leafy greens and baked to perfection.

If you're from the Caribbean or in the diaspora then you will already know just how important fish is to the Caribbean diet (I'm talking from a non-vegan stand point).

Fish is part of the backbone of the islands and I say this because the fishing industry contributes to the social and economical development of the Caribbean, just like tourism does.

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I'm a fish lover myself, like many of you I grew up on the many cooking variations - steamed, fried, grilled and baked.

Along with the different types of fish - mulling, sprats, red herring, blue marlin, snapper, cod, saltfish, parrot fish, doctor, barracuda, goatfish etc...so you know where I'm coming from and can completely emphasize with you.

It's a 2 in 1 recipe, which involves stuffing the cavity of the fish. The stuffing is made up of vegetables, something that I would normally pair it with.

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Don't get me wrong I love the taste of fried fish, I'm human too and it's something that I grew up on as mentioned before.

I've spoken to people before about the concept of baking fish, I've asked the question why baked fish isn't the preferred method.

What people seem to miss is that crunch and crispiness from frying and while I definitely get where they are coming from.

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Ultimately, I want to show you all some other ways that you can enjoy fish that doesn't always involve using a large volume of oil.

However, there are some disadvantages to frying fish, whether it's pan or deep fat fried with the latter being the biggest offender.

Both methods involve submerging fish in oil at a high cooking temperate. Depending on the choice of oil, this can cause further problems (like harmful compounds) if the oil doesn't have a high smoke point.

Air Fryer Whole Fish

It negatively, impacts the ratio of omega 3 to omega 6 fatty 6 (the good fats that help to prevent against heart disease and not to mention adds more calories.

Pan fry if you really have to in moderation (this is what I do) using olive, avocado or coconut oil (but this is a subject for another day.)

Baked/roasted fish is by far the better option, granted the texture isn't quite the same as fried fish but your body will thank you for doing so.

Doctor Fish Restaurant, Philipsburg

Another great alternative that I like to do is air fry my fish too. A good example of this is my Air Fryer Whole Fish recipe using bream.

Most fish are high in vitamin D, omega fats along with being a great source in minerals - potassium, calcium, iron, iodine and zinc just to name a few.

Baking fish requires dry heat unlike frying which uses wet heat, meaning less nutrition is loss and is a great way to help to retain all that goodness.

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The recipe starts by preparing the stuffing, which is an assortment of vegetables. Until I get a callaloo hookup (the struggle is real) I used spinach or kale.

If you're living in the diaspora and cannot manage to find callaloo, that's okay because any leafy green will make a great substitute.

My fall back tends to rotate between curly kale and spinach but spinach does wilt a lot so kale tends to be my go to more often then not.

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The vegetables are steamed to begin with before being stuffed inside the cavity. You can hold the stuffing in place by tying it with some string but I think this is only warranted if you plan to overstuff the fish.

The fish itself is seasoned with my favourite homemade seafood seasoning. This bad boy, pops up in SO recipes and you guys seem to love it, so I'm happy to hear that!

Then lightly coated the entire fish with the marinade, if the thought of using any butter/oil concerns you then you may want to just sprinkle the seasoning directly onto the fish (neat).

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To prevent the fish from sticking, it's advisable to lay a sheet of parchment paper on top of the aluminium foil, at the bottom (where the fish will be placed).

You may want to do what I'm doing and that is to bake the fish (closed/wrapped) and then open it when it has completely cooked.

This partial roasting (exposing the fish for a short amount of time to open heat) gives the exterior more colour and more definition.

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**Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on YouTube, Facebook and InstagramI also like to pin on

Calories: 785 kcal | Carbohydrates: 10 g | Protein: 94 g | Fat: 17 g | Saturated Fat: 3 g | Polyunsaturated Fat: 4 g | Monounsaturated Fat: 8 g | Trans Fat: 1 g | Cholesterol: 168 mg | Sodium: 334 mg | Potassium: 2138 mg | Fiber: 2 g | Sugar: 3 g | Vitamin A: 1190 IU | Vitamin C: 25 mg | Calcium: 221 mg | Iron: 2 mg

I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.Jamaican steamed fish recipe - lightly seasoned red snapper steamed with an assortment of bell peppers and onions with a side serving of bammy.

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If you're a huge fan of seafood, then you will definitely fall in love with this Jamaican steamed fish. I grew up surrounded by so many fish dishes.

In the Caribbean you will find fish in abundance - doctor fish, parrot fish, butter fish, mehi mehi (dolphin), jack fish, barracuda etc... you name it and we have it!

The most popular choice tends to be snapper but there's not reason why you cannot turn this into a parrot fish recipe.

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You can purchase red snapper from your fish monger. I normally buy mine in bulk because I cook fish on a constant basis. Also, you can ask your local fish monger to gut the fish for you.

I prefer them to do this as I really don't like doing it myself. Despite my grandmother teaching how to clean fish, to this day, I try to avoid it.

You will save a bunch of time outsourcing the job and can focus your efforts elsewhere. For instance preparing the fish seasoning which is so simple to make. As previously mentioned, I mill all of my homemade seasoning in my coffee grinder.

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All of the aforementioned are common pantry ingredients. Do note that you won't need to use all of the dry rub as the fish only needs to be lightly seasoned.

Store the leftover seasoning in a small, air tight jar or container. If you follow my blog you will most likely re-use it at some point. As long as the seasoning is stored away in a dry place, it will last for several months.

Although, Jamaicans embrace Good Friday and abstain from red meat and only eating fish. This recipe can be eaten anytime of the year.

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**Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on Facebook and Instagram I also like to pin on Pinterest , where you can find more amazing recipes.**

Calories: 542 kcal | Carbohydrates: 10 g | Protein: 94 g | Fat: 12 g | Saturated Fat: 2 g | Cholesterol: 167 mg | Sodium: 343 mg | Potassium: 2098 mg | Fiber: 3 g | Sugar: 4 g | Vitamin A: 2067 IU | Vitamin C: 97 mg | Calcium: 172 mg | Iron: 2 mg

I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

Gamberoni E Mazzancolle