Poisson Frit
Poisson Frit is a beloved Haitian dish featuring whole fish—often snapper or another firm variety—marinated in a vibrant blend of citrus, herbs, and spices, then deep-fried until the skin is irresistibly crispy and the flesh tender. It's a staple of Haitian cuisine, commonly served with pikliz (a spicy pickled vegetable relish), fried plantains, and rice or bread.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats from the fish itself, but the deep-frying method adds significant calories and fat. A typical serving (one whole fish) can range from 400 to 600 calories, providing key nutrients like omega-3 fatty acids, vitamin D, and selenium.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 28 g |
| Carbs | 12 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 480 mg |
| Potassium | 450 mg |
| Phosphorus | 280 mg |
| Vitamin B12 | 4.5 mcg |
| Selenium | 40 mcg |
| Vitamin D | 2.5 mcg |
| Niacin (B3) | 8 mg |
| Magnesium | 45 mg |
| Iron | 1.2 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Poisson Frit is a centerpiece of Haitian gatherings and celebrations, often prepared for holidays and family meals. Nutritionally, the traditional marinade with sour orange and herbs not only tenderizes the fish but also adds antioxidants, making it a flavorful way to enjoy the benefits of seafood.
