Healthy Recipe: Kingfish

By: Denisse Oller

Escabeche” is the Spanish word for “pickle”. It is also the name of a number of dishes in Mediterranean and Latin American cuisines which are marinated and cooked in an acidic mixture and usually colored with pimento or saffron. It could be a fish, chicken, rabbit, pork, or vegetable dish — easy, delicious and good for you! Just watch out for the salt, since the capers, the olives, and Old Bay Seasoning, contain added salt. This dish is great year-round and can be served hot or at room temperature. You may substitute kingfish for any other firm, meaty fish such as marlin or swordfish.

Yield: Serves 4-6

This dish can be served hot or cold.



4 kingfish steaks
Salt and pepper to taste
1cup flour
1 teaspoon dry oregano
1 teaspoon Old Bay seasoning
2 tablespoons vegetable oil

For the escabeche

1 red pepper, cut into julienne strips
1 yellow pepper, cut into julienne strips
1 medium red onion, cut into julienne strips
2 cloves garlic, minced
1/4 cup olive oil
2 tablespoons paprika
½ cup pitted olives, chopped
¼  cup capers
2 bay leaves
¾ cup red wine vinegar
1 tbsp tomato paste
Salt and pepper to taste



  1. Season the fish well with salt and pepper and coat with flour already mixed with dry oregano and Old Bay seasoning. Pan fry in a hot skillet with oil, 3 to 4 minutes per side, depending on thickness. Transfer to a platter lined with paper towels, and reserve.


  1. Cut the peppers, onions and garlic and lightly cook in olive oil. Turn off the heat. Add the rest of the ingredients. Adjust seasoning.


  1. Simmer for a few minutes then spread over the fish. For the best flavor, marinate for 8 hours or overnight. Remove bay leaves before serving.