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Jamaican Jerked Fish

Honoring black history month with food is a breeze with this great combination of Caribbean and Southern flavors. This yummy catfish fillet is marinated in a spicy wet marinade and baked. It’s incredibly flavorful and reflective of Jamaican cooking as a whole. The spices used in Jamaican jerk were meant to preserve meats when there were no means of refrigeration back in the days of slavery. Runaway slaves called Maroons would hide away in the thick of the forest and hunt wild board and forage for food. The wild allspice (pimento), garlic, thyme, scallions and dangerously hot scotch bonnet pepper were ground together and used as a rub to preserve the meat to keep it from spoiling.  Today we apply jerk spice to a variety of food including fish. This recipe is a great sheet pan recipe if you are planning to cook for a family. You can lessen the spice by using only a tsp of my Jamaican Jerk Spice. Enjoy!

Ingredients

Makes 6 servings

  • ½  cup
    chopped scallions
  • 3
    large garlic cloves, minced
  • 1
    medium onion, finely chopped
  • ¼ cup
    fresh lime juice
  • 4
    sprigs of fresh thyme
  • 3 tbsp
    soy sauce
  • 1 tbsp
    coconut palm sugar (optional)
  • ¼ cup
    olive oil
  • ½ tsp
    apple cider vinegar
  • ¼ tsp
    salt
  • 2
  • 6  ¾ inch thick

    Catfish fillets or any other white fish fillet like red or tai snapper

Preparation

  1. Preheat oven to 425° and prepare a baking sheet lined with parchment paper. Place the first 9 ingredients in a small food processor or blender and blend on high for 10-15 seconds if too thick, add a tbsp. of water.

  2. Wash and pat dry the fish fillets and place on the baking sheet skin side down. Sprinkle with salt on both sides the No Woman No Spice Jerk spice and add a tbsp of the blended spices to each fillet in an even layer.

  3. Place in the oven and bake for 8-10 minutes until the spices begin to turn dark brown.

  4. Serve with a quinoa salad, roasted squash or sweet potatoes
Samantha Binkley
samantha@healthyonyou.com