Escovitch Pompano
Escovitch Pompano is a classic Jamaican dish featuring whole, fried pompano fish topped with a tangy, spicy pickled vegetable medley. The fish is typically scored, seasoned, and fried until crispy, then smothered in a vibrant sauce of onions, carrots, scotch bonnet peppers, and allspice. It's a beloved staple of Jamaican cuisine, often served at celebrations and as a hearty main course.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal, with the fried fish and vegetable sauce contributing most of the calories. It provides key nutrients like omega-3 fatty acids from the fish, vitamin A from the carrots, and capsaicin from the peppers, with a rough ballpark of 400-500 calories per serving.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 38 g |
| Carbs | 18 g |
| Fat | 25 g |
| Fiber | 3 g |
| Sugar | 8 g |
| Sodium | 680 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 15 mg |
| Vitamin B12 | 4.5 mcg |
| Selenium | 55 mcg |
| Phosphorus | 350 mg |
| Niacin (B3) | 8 mg |
| Potassium | 500 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
Per 1 whole small pompano with sauce (approx. 350 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Escovitch is a direct culinary descendant of the Spanish 'escabeche' preservation technique, adapted with Caribbean ingredients like scotch bonnet peppers. Nutritionally, the quick-pickling of the vegetables helps retain their crispness and some vitamins, creating a unique contrast of textures and flavors.
