TD
CaribbeanPescatarian

Roasted Trinidadian Fish Layered

Medium • Muscle Gain

For

1 servings

Difficulty

Medium

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Prep Time
33 min
Cook Time
67 min
Total Time
100 min
Servings
1
Calories per serving748 kcal

Ingredients

Servings:
orpeople
182g fish
protein
$0.42
90g bread
grain
$0.18
193g lettuce
vegetable
$0.02
92g okra
vegetable
$0.01
136g tomatoes
vegetable
$0.06
118g plantains
vegetable
$0.03
4 stalks scallions
aromatic
$0.02
64g onion
aromatic
$0.02
72g thyme
aromatic
$0.02
2 tbsp lime juice
fat
$0.09
1/2 tsp nutmeg
spice
$0.03
1/2 tsp ginger
spice
$0.00

Tip: Click ingredients to check them off as you shop or cook. Use the custom servings to scale for any number of people.

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Instructions

1

Rinse fish under cold water and pat dry with paper towels.

Time: 7 minutes

2

Season fish with salt, pepper, and spices. Let marinate for 15-30 minutes if time permits.

Time: 7 minutes

3

Preheat oven to 200°C (400°F).

Time: 7 minutes

4

Toss vegetables with oil and seasonings.

Time: 7 minutes

5

Season fish generously.

Time: 7 minutes

6

Arrange everything on a baking sheet.

Time: 7 minutes

7

Roast for 67 minutes, turning halfway.

Time: 7 minutes

8

Let rest 5 minutes before serving.

Time: 7 minutes

9

Serve immediately while hot. Garnish with fresh herbs if desired.

Time: 7 minutes

Tip: Click on a step or the checkbox to mark it as complete!

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Cooking Tips

Prep Ahead

You can prep ingredients the night before to save time. Total cooking time is just 67 minutes!

Difficulty Level

This recipe is rated as Medium difficulty, making it ideal for experienced cooks.

Best Served

This Caribbean meal is best served fresh and warm for optimal flavor.

Make it Your Own

Don't be afraid to adjust seasonings to your taste. This recipe is very forgiving and flexible!

Meal Prep Notes

Make-Ahead Friendly

This recipe can be prepared 1-2 days in advance for meal prep. Simply store in an airtight container in the refrigerator.

Reheating Instructions

Reheat in the microwave for 1-2 minutes or on the stovetop over medium heat until warmed through. Add a splash of water if needed to restore moisture.

Meal Prep Tips

  • Divide into portion-sized containers for easy grab-and-go meals
  • Label with preparation date and store on the front of the fridge
  • Freeze portions for up to 3 months for longer storage
  • Thaw frozen portions overnight in the refrigerator before reheating

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Frequently Asked Questions

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