0 from 9 votes
Sheet Pan Caribbean Fish Recipe
Caribbean fish recipe fish is baked with veggies for an easy all in one dinner. Easy, delicious & ready to eat in 20 minutes
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4
Calories: 253 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1/4 cup lime juice
- 1 tablespoon vegetable oil
- 2 teaspoons Caribbean Jerk seasoning
- 1/4 teaspoon salt optional
- 2 bell peppers
- 1 1/4 lb cod sea bass or other mild fish, 1 inch thick
- 8 green onions
- 4 ears corn on the cob
Instructions
- Preheat oven to 500°F.
- Cut the pepper into rings or strips. Husk the corn and cut it into thirds. Chop the green onions, keeping the white and green parts separate.
- In a bowl mix the lime juice, oil, Caribbean seasoning and salt.
- Place peppers on a sheet pan or rimmed baking sheet. Brush with the lime juice and oil mix and then put them in the oven for 5 minutes.
- While the peppers roast get the fish out and pat it dry with paper towels. You can cut it into serving pieces now or leave it whole, whatever will fit best on your sheet pan.
- After five minutes take the sheet pan out of the oven. Push the peppers off to the sides and add fish and corn to the sheet. Brush both the fish and corn with the remaining lime juice and oil mix. Sprinkle the white parts of the scallions on the sheet pan.
- Put the pan back in the oven and roast until fish is cooked through, about 10 minutes. The fish is done when it is opaque and flakes easily with a fork.
- Serve sprinkled with the green tops of the scallions and garnish with lime wedges.
Cup of Yum
Notes
- Use fish that is about 1 inch thick. If you use thinner fish you will need to reduce the cooking time.
Nutrition Information
Serving
1g
Calories
253kcal
(13%)
Carbohydrates
24g
(8%)
Protein
29g
(58%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
3g
Monounsaturated Fat
1g
Trans Fat
0.03g
Cholesterol
61mg
(20%)
Sodium
258mg
(11%)
Potassium
1057mg
(30%)
Fiber
4g
(16%)
Sugar
9g
(18%)
Vitamin A
2631IU
(53%)
Vitamin C
93mg
(103%)
Calcium
51mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 253
% Daily Value*
| Serving | 1g | |
| Calories | 253kcal | 13% |
| Carbohydrates | 24g | 8% |
| Protein | 29g | 58% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 61mg | 20% |
| Sodium | 258mg | 11% |
| Potassium | 1057mg | 22% |
| Fiber | 4g | 16% |
| Sugar | 9g | 18% |
| Vitamin A | 2631IU | 53% |
| Vitamin C | 93mg | 103% |
| Calcium | 51mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.