Jamaican Browned Stew Fish

Inspired by my recent trip to Jamaica, I’m coming back to the blog with some real Caribbean cooking. I spent a lot of time living it up by the beach and tasting everything the ocean had to offer, this has to be one of my favourite meals from the trip. I’m going to recreate it for you all. So you can bring the Flava into your life.

This recipe shows what fitness n flava is all about. Delicious food that will help you stay on track towards your fitness goals. Fish is a great source of Omega 3, Vitamin D and many other minerals. Helping to do everything from lowering blood pressure and improving brain function to reducing inflammation in your joints. This is definitely a recipe to add to your meal prep rotation.


  • 1 whole fresh fish (in Jamaica Snapper is a favourite, I’ll be using Sea Bass)
  • 1/2 Onion
  • 1/2 Sweet Pepper
  • 3 Cloves Garlic
  • 1 Tomato
  • 1/2 Scotch Bonnet Pepper
  • 2 Tbs Vinegar
  • All Purpose Seasoning
  • Vegetable Stock Cube
  • A Dash of Pimento/Allspice
  • Thyme
  • 50ml Coconut Milk


  1. Make sure your fish is scaled and clean your fish, you can get the fishmonger to do this, it saves time or you can cook the recipe with fish filets.
  2. Rub down the fish with vinegar.
  3. Chop your onions, pepper and scotch bonnet, slice all of these into rings.
  4. Add 2 tablespoons of oil to a frying pan and cook these of a low heat for 5-7 minutes
  5. Once these are cooked remove them from the pan and place them to the side.
  6. Lightly dust your fish with some all-purpose seasoning on both sides.
  7. Using the same oil you cooking you fresh seasonings in, fry the fish for approximately 5 minutes each side (Until cooked)
  8. Slice your tomato and dice your garlic then add these to the pan along with the fresh seasoning prepared earlier.
  9. Add 1 cup of water along with your thyme, coconut milk, stock cube and pimento.
  10. Let is all simmer for 8 minutes
  11. Serve and enjoy!

Escovitch Fish and Sweet Potato Pieces

If the first three blogs didn’t make it clear I LOVE chicken. But I’m not trying to promote any stereotypes here and it’s not everyday chicken, sometimes you have to switch it up. All the fitness ‘Bro’s’ out there know that there’s only so much chicken, brown rice, and broccoli you can eat before you go insane. And even with all the flava coming out of my kitchen variety is still the spice of life. This dish will revolutionalize your meal prep Mondays and help you stay on track towards your fitness goals.

As well as being delicious, salmon is high in protein, which will aid in building and retaining muscle. It’s also a great source of omega-3 fatty acids which have been linked to improved cognitive function, reduced risk of heart disease and improved joint health, among many other benefits. So this is definitely a recipe to add to your meal prep rotation.

Ingredients (Serves 2):

  • 2x100g Filets of Salmon (use a fish of your choice)
  • 2 Limes
  • 2 Cloves of Fresh Garlic
  • Black Pepper
  • All Purpose Seasoning
  • 1 tsp Onion Powder
  • 1 tsp Chilli Powder
  • 2 Red Onions
  • 1 Green Sweet Pepper
  • 1 Red Sweet Pepper
  • 1/2 a Scotch Bonnet Pepper
  • 2 tbsp White Wine Vinegar
  • 1/2 tsp Allspice (pimento)
  • 2 Sweet Potatoes
  • Dried Thyme
  • 1.5 tbsp Oil

Escovitch Salmon Seasoning



  1. Lightly score the surface of the fish and squeeze one of your limes over it.
  2. Finely chop up your garlic
  3. Rub your garlic, black pepper, onion powder, chilli powder and all-purpose seasoning into the fish and set this aside in the fridge to marinate for at least 1 hour.
  4. Grab a frying pan and add a tiny bit of oil so the fish doesn’t stick.
  5. Cook the fish on a medium heat for 4-6 minutes each side.

Sweet potato

  1. Wash your sweet potatoes leaving the skin on
  2. Cut them up into little bite-sized pieces
  3. Boil them for 8-10 minutes
  4. Take them out and place them on a baking tray, add 1 tbs of oil and mix them up so they are evenly covered.
  5. Add thyme and all-purpose seasoning
  6. Bake them at 180 degrees for 15-20 minutes or until they’re golden brown and crispy.

Escovitch sauce (Vegetables)

  1. Neatly slice your onions, both sweet peppers, and your scotch bonnet pepper.
  2. Heat up a small frying pan with 1/2 tbs of oil
  3. Slowly saute your onions, sweet peppers, and scotch bonnet pepper for around 5 minutes.
  4. Add in the white wine vinegar, all-spice, and squeeze in the juice of a lime, then stir it up!
  5. Cook on a low heat for 6-7 minutes
  6. Serve everything up and enjoy!


Escovitch Salmon


  • 519 Kcal
  • 24g – Fat
  • 48g – Carbohydrates
  • 26g – Protein


Chillin’ Curry Chicken

The weather has been hot and you will be too with this recipe! Insane macros and Intense flava. Some of you may know about curry goat aka food heaven (recipe coming soon) but I thought I’d start with something a little closer to home and easier to get your hands on.

*Disclaimer* this recipe is hotter than your #MCM and #WCW Instagram feeds combined so if you’re not about that life… Don’t add that scotch bonnet pepper!

Quick Food History! #StayWoke

One of the most fascinating things about Jamaica cuisine, beyond the role of Scotch Bonnet peppers and Jerk seasoning, is the love of curry. I’ve witnessed this in every Jamaican household I’ve been in from London to Kingston curry is king. But how did this happen? Simple answer… colonialism specifically British colonialism. Following the emancipation of the slaves in Jamaica in the mid 19th century, there remained a need for plantation labour, indentured servants were taken from other British colonies such as India, with them they brought a rich culture which is still evident in Jamaica to this day. Over time the fusion of Indian curry spice with spices such as Pimento (allspice) led to the creation of that distinctive Jamaican curry flavour that is about to be cooking in your kitchen.

It’s important to note that from the sources I have found timelines vary widely and it is possible, according to some sources that Indians were present in Jamaica before the abolition of slavery. 


  • 640g Chicken Breast
  • 4 Spring Onions
  • 1 Red Onion
  • 1 Scotch Bonnet Pepper
  • 4 Sprigs of Thyme
  • 5 Cloves of Garlic
  • 2 Tbs Allspice (Pimento)
  • 3 Tbs Curry Powder
  • 1 Tbs Tumeric
  • 1 Tsp Fresh Ginger
  • 200g Chopped Tomatoes
  • 1 Lemon
  • 2 Tbs Vegetable Oil

Chicken Seasoned


  1. Cut up your chicken and rub it down with lemon juice
  2. Slice and dice your spring onions, red onion, garlic and scotch bonnet
  3. Grate about a teaspoon full of fresh ginger
  4. Sprinkle your curry powder and allspice over the chicken
  5. Add your fresh seasoning and rub it all together (make sure to massage your meat!)
  6. Let it marinade at least 4-5 hours (Preferably overnight)
  7. Grab a frying pan and add a couple tablespoons of oil and place on a medium heat
  8. Cook your seasoned chicken with all the seasoning in the pan for around 10 – 15  minutes till it’s a nice golden brown colour
  9. Add one cup of water, your chopped tomatoes, thyme and your chopped carrot then let it simmer on a low heat for 20-25 minutes
  10. Serve with some white rice or fried dumplings

The recipe makes 4 Servings

Macros (Rice and dumplings not included)

  • Calories: 291Kcal
  • Fats: 10
  • Carbohydrates: 9
  • Protein: 39