Recipe: Bonito fish in sweet & sour sauce


let’s get right to the recipe for this fish dish.

Calypso rice recipe artwork
Try this recipe

Did you read the post on “Calypso Rice?” Well, it shows how to prep one half of this meal, so have a look and feel free to put your own ‘sabor‘ to it.

Now let’s talk sauce: fish sauce.

The one we’re making today is sweet n’ sour, and has a little more ‘body’ than a gravy. Why sauce this toss? Since the veggie-fused rice has flavour in and of itself, we’re adding a topping rather than a thin stew – that way, each half of the overall dish has a flavour of its own and they combine to complement each other.

Serves: 2


2 decent-sized fish steaks (‘catch of the day’ ~ bonito in this case)

2 tsp Jamaican jerk seasoning

1 small bouquet of broccoli

fresh herbs (chives, parsley, thyme)

diced sliver of scotch bonnet pepper

3/4 sliced onion

2 pods of diced garlic

A pinch and 1/2 of brown sugar (honey is ideal)

1 tsp of honey mustard

2 small pinches of salt

2 pinches of each spice (black pepper, paprika, and curry) 

A generous pinch of flour 

1 tbsp of oil

splash of bajan pepper sauce


Fish sauce prep step:

Cube and set fish in a dish and add seasoning all over, along with a pinch of salt, black pepper, curry, and paprika. With clean hands (or a spoon 🥄 ), apply it on both sides and massage in. Cover and set in the fridge for at least 20 minutes ⌚️ : the longer, the more flavour-filled.


Sauce prep step:

  1. Remove the fish from the fridge in advance. Add oil to frying pan and set heat to medium-high. Always monitor hot oil, and please remember to swirl the pan so the handle is away from you, alright?
  2. Add the onion, garlic, and fresh herbs 🌿 . Let them bronze. Mmmm – smell that lovely aroma? 2 minutes after, add the remaining pinch of salt, spices, and scotch bonnet pepper. Add a little water💦, brown sugar, and honey mustard. Stir.
  3. Now, include the broccoli 🥦 as well as the seasoned fish in the mix (same pan.) Keep some H2o nearby in case more is needed. Some fish absorb more, others less.
  4. In 3 minutes ⌚️ , stir so the other side of the fish gets some direct-heat time and it’s cooked well all round.  Let that side simmer for 2 minutes and make sure cubes are evenly-toned. Check the consistency (more water if necessary) and add the generous pinch of flour to thicken stew – into sauce. Mix in well, so no lumps.
  5. Remove from heat 🔥 , and let it cool for a bit.
  6. Plate your prepared calypso rice, add the sweet n’ sour fish sauce, and a splash or two of bajan pepper sauce.



Recipe by: Indra

Cook with In

Posted by

Indra is a writer, singer and homecook from Barbados, who started a blog that now reaches 85 destinations. Joyful Life|Creative Calling shares content management steps, refreshment reminders and interviews. You'll see posts & vlogs to encourage you if you're called to reset the quality, pace and volume of your life for the better. As a teen, she almost gave up on life. Now as a woman saved by grace, she lives with purpose, writing, editing and recording or enjoying the kitchen and garden. Feel free to join the journey and click subscribe, for firsthand updates on new posts, guest features, tropical vlogs and encouragement along the way.

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