Jerk fish

Serves 4

  • 4 whole sustainably sourced sea bream , or red mullet, gutted and scaled

  • 2 limes, cut into wedges, to serve

  • For the jerk marinade

  • 1 tbsp allspice berries

  • 1 tbsp black peppercorns

  • 2 bay leaves

  • 1 large pinch of ground cloves

  • ½ tbsp muscovado sugar

  • 2 tbsp thyme, picked and chopped

  • a few sprigs of fresh coriander, chopped

  • 2 Scotch bonnet chillies, finely chopped

  • 2 cloves of garlic, finely chopped

  • 3cm piece of fresh ginger, peeled and finely chopped

  • 2 spring onions, finely sliced

  • zest of 1 lime

  • olive oil

  • 2 tbsp golden rum, optional

  • For the corn salsa

  • 3 corn on the cob, fresh

  • 1 mango, ripe, peeled and chopped

  • 4 spring onions, finely sliced

  • ½ bunch fresh coriander, chopped

  • 2 tomatoes, chopped

  • zest and juice of 2 limes

This jerk sauce is amazing with all kinds of meat, but teamed with some lovely fish and a zingy salsa it's a real showstopper



Lay the fishes in a shallow oven dish, make three slashes in the flesh of each one with a sharp knife and set aside. For the marinade, pound the allspice berries, peppercorns and bay leaves in a pestle and mortar until fine. Mix in the cloves, sugar and honey, add the herbs, chillies, garlic and ginger and bash it all together. Tip into a jug, add the chopped green tops of the spring onions, the lime zest, a drizzle of oil, a pinch of salt and the rum, if using. Mix well.



Pour the marinade over the fish and massage it in. (It's a good idea to wear rubber gloves for this!) Leave in the fridge to marinate for at least 1 hour. Meanwhile, prepare the salsa. Heat a griddle pan until searing hot, and cook the corn cobs for 5–10 minutes, turning every minute or two until the corn is evenly charred. Set them aside until they're cool enough to handle, then carefully remove the kernels from the husk with a sharp knife. Add the kernels to a serving bowl with the mango, spring onions, coriander and tomatoes. Season to taste, add the lime juice and zest, a little olive oil, and toss to combine.



Preheat the oven to 220°C/gas 7. Place the fish in the pre-heated oven and bake for 15–20 minutes, until slightly charred and cooked. Serve each fish whole with the salsa on the side, and the lime wedges for squeezing over.

Nutritional Information

Jerk fish

With a zingy corn salsa

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You can also use this gorgeous jerk marinade on chicken, pork… whatever you fancy
Serves 4
50m (plus 1 hour marinading time)
Not too tricky
Print this recipe
Method

This jerk sauce is amazing with all kinds of meat, but teamed with some lovely fish and a zingy salsa it's a real showstopper

Lay the fishes in a shallow oven dish, make three slashes in the flesh of each one with a sharp knife and set aside. For the marinade, pound the allspice berries, peppercorns and bay leaves in a pestle and mortar until fine. Mix in the cloves, sugar and honey, add the herbs, chillies, garlic and ginger and bash it all together. Tip into a jug, add the chopped green tops of the spring onions, the lime zest, a drizzle of oil, a pinch of salt and the rum, if using. Mix well.

Pour the marinade over the fish and massage it in. (It's a good idea to wear rubber gloves for this!) Leave in the fridge to marinate for at least 1 hour. Meanwhile, prepare the salsa. Heat a griddle pan until searing hot, and cook the corn cobs for 5–10 minutes, turning every minute or two until the corn is evenly charred. Set them aside until they're cool enough to handle, then carefully remove the kernels from the husk with a sharp knife. Add the kernels to a serving bowl with the mango, spring onions, coriander and tomatoes. Season to taste, add the lime juice and zest, a little olive oil, and toss to combine.

Preheat the oven to 220°C/gas 7. Place the fish in the pre-heated oven and bake for 15–20 minutes, until slightly charred and cooked. Serve each fish whole with the salsa on the side, and the lime wedges for squeezing over.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 515
    26%
  • Carbs 36.5g
    14%
  • Sugar 20.3g 23%
  • Fat 13.7g 20%
  • Saturates 0.7g 4%
  • Protein 57.2g 127%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 4 whole sustainably sourced sea bream , or red mullet, gutted and scaled

  • 2 limes, cut into wedges, to serve

  • For the jerk marinade

  • 1 tbsp allspice berries

  • 1 tbsp black peppercorns

  • 2 bay leaves

  • 1 large pinch of ground cloves

  • ½ tbsp muscovado sugar

  • 2 tbsp thyme, picked and chopped

  • a few sprigs of fresh coriander, chopped

  • 2 Scotch bonnet chillies, finely chopped

  • 2 cloves of garlic, finely chopped

  • 3cm piece of fresh ginger, peeled and finely chopped

  • 2 spring onions, finely sliced

  • zest of 1 lime

  • olive oil

  • 2 tbsp golden rum, optional

  • For the corn salsa

  • 3 corn on the cob, fresh

  • 1 mango, ripe, peeled and chopped

  • 4 spring onions, finely sliced

  • ½ bunch fresh coriander, chopped

  • 2 tomatoes, chopped

  • zest and juice of 2 limes