OVEN ROASTED BREADFRUIT, FISH & VEGES IN BUTTER (SHEET PAN MEAL)
There’s something special about a hearty Caribbean plate that brings together the richness of the sea and the abundance of the land. This Oven Roasted Breadfruit, Fish & Veges In Butter is a true Trinbagonian-style comfort dish, balancing the flaky tenderness of rainbow yellow tail fish steaks with the buttery bite of breadfruit and the freshness of carrot, ochro, onions, and pimento. All of it comes together in one pan, kissed with butter, herbs, and seasoning, to create a meal that feels both rustic and celebratory.
What makes this dish shine is its beautiful contrast of textures and flavors. The fish is soft yet firm, soaking up the bold green seasoning and a touch of heat from the pimentos. The breadfruit, tossed in butter and roasted until golden, adds a satisfying heartiness to the plate. Meanwhile, the vegetables bring brightness and balance, with ochro lending silkiness, carrots a gentle sweetness, and onions and garlic a savory foundation.
This bake is perfect for any weekday or weeknight for something quick, easy & affordable. If you’ve been looking for a way to highlight Caribbean flavors in a nourishing one-pan dinner, this is the dish to try.
INGREDIENT DETAILS
Rainbow Fish Steaks
Meaty and tender, rainbow fish holds seasoning well and bakes to a flaky texture.
Green Seasoning
A bold Trini staple of herbs, garlic, and peppers that infuses the fish with fresh, zesty flavor.
Black Pepper
Adds mild heat and depth of flavor to the fish and vegetables.
Salt
Essential for seasoning and bringing out natural flavors.
Butter (chilled, diced)
Melts into the fish and breadfruit for richness and a silky finish.
Breadfruit (cubed)
A hearty Caribbean staple that becomes golden, creamy, and nutty when roasted.
Olive Oil
Coats the breadfruit and vegetables for even roasting and prevents sticking.
Carrot (sliced thinly)
Adds sweetness and bright color to the dish.
Ochro (halved or cut into thirds)
Softens during baking and adds a slightly mucilaginous, silky texture.
Onion (sliced)
Brings sweetness and depth when roasted.
Garlic (minced)
Sharp, aromatic, and savory, it elevates the overall flavor.
Pimento Peppers (minced)
Classic Trini pepper for warmth, mild spice, and fragrant aroma.
Paprika (optional)
Sprinkled at the end for color and a subtle smoky undertone.
Water
Helps steam and soften vegetables while keeping the dish moist.
INGREDIENT ALTERNATIVES
Rainbow Fish
Swap 1: Kingfish steaks
Swap 2: Snapper or carite fillets
Green Seasoning
Swap 1: Fresh parsley, garlic, and lime juice blend
Swap 2: Chimichurri sauce for a different herbal note
Butter
Swap 1: Coconut oil for a dairy-free option
Swap 2: Margarine for budget-friendly richness
Breadfruit
Swap 1: Green fig (green banana), peeled and chopped
Swap 2: Sweet potato chunks for a sweeter take
Carrot
Swap 1: Pumpkin cubes for sweetness and softness
Swap 2: Zucchini for a lighter texture
Ochro
Swap 1: String beans cut into halves
Swap 2: Eggplant cubes
Onion
Swap 1: Shallots for sweetness
Swap 2: Leeks for a milder flavor
Garlic
Swap 1: Garlic powder in a pinch
Swap 2: Roasted garlic for a mellow, caramelized taste
Pimento Peppers
Swap 1: Bell pepper for sweetness
Swap 2: Mild chili for a little more spice
Paprika
Swap 1: Smoked paprika
Swap 2: Cayenne pepper for heat
Water
No substitute needed
This wholesome Trini-inspired bake combines seasoned rainbow fish steaks, golden breadfruit, and colorful vegetables in a buttery, oven-finished dish that’s easy, nourishing, and full of flavor.
- 5 pcs rainbow yellowtail steaks or fish steaks of your choosing
- 4 tbsp green seasoning
- ½ tsp black pepper
- 1 tsp salt
- ¾ cup chilled butter, diced
- 1 small-medium breadfruit, cubed
- 1 tbsp olive oil
- 1 1/2 tsp salt
- ½ tsp black pepper
- 1 medium-large carrot, sliced thinly
- 9 - 10 small ochro, halved or cut into 3 pcs
- 1 tbsp olive oil
- 1 large onion, sliced
- 4 - 5 cloves garlic, minced
- 2 - 3 medium pimentos, minced
- ¼ tsp salt
- Pinch black pepper
- ⅓ cup water
- paprika for topping (optional)
- 1 Preheat oven to 425°F or 218°C
- 2
Prep your fish by washing with lime/lemon, vinegar and water.- 3
Season the rainbow fish steaks with green seasoning, salt, and black pepper. Mix well, ensuring each piece is well coated, then set aside to marinate.- 4
Next, prepare the vegetables. Toss the sliced carrots and ochro with olive oil, half of the sliced onions, half the minced garlic, and half the minced pimentos. Season with a little salt and black pepper. In a separate bowl, toss the cubed breadfruit with olive oil, salt, black pepper, and the remaining garlic.- 5
Grease a large baking sheet or roasting pan. Arrange the seasoned fish, breadfruit, and vegetable mixture evenly across the tray. Scatter the remaining onions and pimentos over the fish for added flavor. Dot the top of the fish and breadfruit with cubes of butter, then pour the water into the pan to create steam and keep everything moist. Cover tightly with foil.- 6
Bake in a preheated oven at 425°F or 218°C for 20 minutes. Remove the foil, toss the breadfruit to ensure it’s coated in the buttery juices, then return the pan to the oven. Continue baking uncovered for another 15 minutes, or until the breadfruit is fork tender and the fish flakes easily.- 7
For a final touch, sprinkle paprika over the fish for color and bake uncovered for an additional 4–5 minutes. Remove from the oven and serve hot, spooning the buttery pan juices over each portion. If the liquid dries up too quickly, you can add a splash of melted butter or water just before serving.NoteUse fresh breadfruit that’s firm but not overly ripe for best results.
For a shorter cooking time you can boil the breadfruit in salted water until it is slightly softened, then bake.
The fish can be marinated up to 4 hours in advance for deeper flavor.
Leftovers can be stored in an airtight container and reheated in the oven at 350°F for 10–12 minutes.
For more spice, add scotch bonnet slices when seasoning the fish.
This bake pairs beautifully with a fresh green salad or steamed rice on the side.
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