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Jamaican Jerk Fish

Recipe video above. Jerk seasoning adds a stack of flavour and makes the surface crispy too. Quick way to make a dish that punches way above its weight for effort vs results. I've used it for white fish fillets here but it will be excellent with salmon, prawns/shrimp, chicken or turkey.Spiciness - Packs a decent punch! See note for how to control.Jamaican menu week! This Jerk Fish with Jamaican Slaw and Jamaican Coconut Rice and Peas (beans) plus rum and raisin ice cream without an ice cream maker for dessert!

Prep Time
5 mins
Cook Time
5 mins
Resting fish
2 mins
Servings: 4
Calories: 249 kcal
Course: Main Course
Cuisine: Jamaican , Caribbean

Ingredients

Jerk seasoning (Note 1):
  • 3 tsp garlic powder
  • 3 tsp onion powder
  • 2 tsp cooking salt / kosher salt (reduce to 1 1/2 tsp for table salt)
  • 3 tsp dried thyme
  • 2 1/2 tsp brown sugar , lightly packed (Note 2)
  • 2 1/4 tsp cayenne pepper (it's spicy! See SPICE NOTE)
  • 1 1/2 tsp smoked paprika (sub ordinary paprika)
  • 1 1/4 tsp allspice powder
  • 1/2 tsp cinnamon powder
  • 1/2 tsp nutmeg powder
Fish:
  • 4 x 160g/6 oz thin snapper or other white fish fillets , skinless, boneless (up to 1.5cm / 0.6" thick, Note 3)
  • 3 tbsp extra virgin olive oil

Instructions

    Cup of Yum
  1. Jerk Spice Blend - Mix the Jerk Seasoning spices together in a bowl then spread in a small tray that is just large enough to fit one fish fillet.
  2. Coat fish - Pat fish dry with a paper towel. Then coat both sides of each fillet with the jerk seasoning, pressing to adhere. Shake off excess, place on a clean plate and coat remaining fish.
  3. Cook fish - Heat half the oil in a large non-stick pan over high heat. When you see small wisps of smoke, place 2 fillets presentation side down and cook for 2 minutes.
  4. Flip - the spice crust should be a deep bronze colour with a reddish tinge. Cook the other side for 1 minute until the target internal temperature is 55°C/130°F, or the fish flakes easily at the thickest point.
  5. Rest on a rack for 2 minutes (to preserve crispy spice crust). Then serve! Recipes for pictured Jamaican sides coming on Tuesday - stay tuned!

Notes

  • SPICE LEVEL: Packs a good punch of spiciness, as is traditional! But it's balanced out by the sweetness and other spices. If you can't handle spicy food, reduce the cayenne. Just start with a bit then taste the spice mix.
  • Packs a good punch of spiciness, as is traditional! But it's balanced out by the sweetness and other spices. If you can't handle spicy food, reduce the cayenne. Just start with a bit then taste the spice mix.
  • Spices - There's so many spices in Jerk seasoning, if you're missing one (or two...) it's not the end of the world, you'll still end up with a terrific Jamaican spice blend! Here are substitution suggestions:
  • Salt note: 2 tsp may sound like a lot but because we are using thin pieces of fish, there is a lot of surface area to cover, plus you won't use all the seasoning (you need excess to properly coat fish). We tried this recipe with varying salt levels, and this is the right amount using cooking salt / kosher salt. If using table salt (which is finer), decrease to 1 1/2 tsp. 
  • Brown sugar - just scoop then level the teaspoon measure. Don't pack the brown sugar in tightly before levelling.
  • Fish - This seasoning will be terrific with any fish fillet suitable for pan frying. The only trick here is to use thin fillets up to 1.5cm / 0.6" at the thickest point so it will cook through in 3 minutes per recipe, before the jerk seasoning turns too dark. Remember - as soon as fish hits the hot pan, it will contract and will increase to around 2cm / 0.8" thick.
  • Other proteins: Thin chicken breast, thighs or pork steaks (either pound or cut in half horizontally), shrimp/prawns. Toss in seasoning then pan fry.
  • Vegetables: Par-cook the vegetables on the stove or BBQ then add the seasoning towards the end, else it may burn before you finish cooking the vegetables. Try thick slices of large mushrooms or eggplant steaks for a "meaty" meal. Alternatively, toss vegetables in olive oil + the seasoning then roast using using directions in these recipes (skip the seasonings/flavour, just use cutting, prep, bake temp + time) - broccoli, cauliflower, carrots, eggplant, Roasted Vegetables, Garlic Roasted Mushrooms, roast potatoes.
  • Leftovers will keep for 2 days in the fridge. Not suitable for freezing.
  • Nutrition per fish assuming 2 tbsp olive oil and 2 teaspoons salt is consumed across all 4 fillets. See also Note 1 for salt note.
  • Garlic powder - more onion powder, and vice versa
  • Dried thyme - oregano
  • Brown sugar - 1 3/4 tsp caster sugar / superfine sugar
  • Cayenne pepper - Pure ground chilli, red pepper flakes, 1/2 tsp freshly ground black pepper or omit if you want not spicy
  • Smoked paprika - ordinary paprika
  • Allspice powder - Mixed spice
  • Cinnamon powder - Try not to leave this out! It adds an irreplaceable special touch.
  • Nutmeg powder - More cinnamon

Nutrition Information

Calories 249cal (12%) Carbohydrates 8g (3%) Protein 33g (66%) Fat 10g (15%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 6g Cholesterol 80mg (27%) Sodium 1251mg (52%) Potassium 574mg (16%) Fiber 1g (4%) Sugar 3g (6%) Vitamin A 796IU (16%) Vitamin C 2mg (2%) Calcium 47mg (5%) Iron 2mg (11%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 249

% Daily Value*

Calories 249cal 12%
Carbohydrates 8g 3%
Protein 33g 66%
Fat 10g 15%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 6g 30%
Cholesterol 80mg 27%
Sodium 1251mg 52%
Potassium 574mg 12%
Fiber 1g 4%
Sugar 3g 6%
Vitamin A 796IU 16%
Vitamin C 2mg 2%
Calcium 47mg 5%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.