Escovitch Conch
Escovitch Conch is a classic Jamaican seafood dish where tenderized conch meat is typically fried, then marinated in a spicy, tangy vinegar-based 'escovitch' sauce with pickled vegetables. The sauce is a vibrant mix of onions, carrots, Scotch bonnet peppers, and pimento, giving it a bold, sweet-and-sour kick.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, with the conch providing lean protein and the sauce adding minimal carbs. A typical serving offers a good source of selenium, zinc, and iron, and generally ranges from 250 to 350 calories.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 38 g |
| Carbs | 12 g |
| Fat | 10 g |
| Fiber | 2 g |
| Sugar | 5 g |
| Sodium | 850 mg |
| Selenium | 60 mcg |
| Zinc | 4 mg |
| Iron | 3 mg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 300 mg |
| Potassium | 400 mg |
| Magnesium | 45 mg |
| Niacin (B3) | 5 mg |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
Escovitch is a culinary technique with roots in Spanish cuisine, adapted in Jamaica with local ingredients like Scotch bonnet peppers. Nutritionally, conch is an excellent source of lean protein and is low in fat, making it a healthy choice when prepared by frying or grilling.
