Jamaican Jerk Fish

• 份量: 4 servings
• 准备时间: 5 minutes
• 总时间: 11 minutes

配料

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

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

步骤

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.

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.

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.

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.

Rest on a rack for 2 minutes (to preserve crispy spice crust). Then serve! Recipes for pictured Jamaican sides coming on Tuesday - stay tuned!

营养

• 卡路里: 249 kcal
• 总脂肪: 10 g
• 饱和脂肪: 2 g
• 不饱和脂肪: 7 g
• 胆固醇: 80 mg
• 钠: 1251 mg
• 总碳水化合物: 8 g
• 膳食纤维: 1 g
• 总糖: 3 g
• 蛋白质: 33 g