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Jerk Tilapia

1 tablespoon jerk seasoning
3/4 pound tilapia fillets
2 teaspoons canola oil
Directions:
Rub the jerk seasoning onto the fish on both sides. Heat the oil in a nonstick skillet over medium-high heat and add fish fillets. Saute 3 minutes, turn and saute 2 minutes for a fish that is 1/2-inch thick. Makes 2 servings.
Per serving:
210 calories (32 percent from fat), 7.5 g fat (1.7 g saturated, 4.0 g monounsaturated), 84 mg cholesterol, 34.6 g protein, 2.0 g carbohydrates, 0.9 g fiber, 92 mg sodium.

Jamaican Rice and Peas

1/2 cup long-grain white rice
1 cup lite canned coconut milk
1/4 cup water
1 cup rinsed and drained canned pinto beans
2 scallions, sliced
Salt and freshly ground black pepper
Directions:
Place rice, coconut milk and water in a small saucepan and bring to a simmer. Cover with a lid and simmer 10 minutes.
Add more water if rice runs dry. Add the beans and continue to simmer 5 minutes or until the rice is cooked through. If there is still some liquid, remove the lid and boil rapidly for a minute or two until it is absorbed.
Remove from heat, sprinkle scallions on top and add salt and pepper to taste.
Makes 2 servings.
Per serving:
345 calories (21 percent from fat), 8.0 g fat (4.0 g saturated, 0.3 g monounsaturated), no cholesterol, 10.9 g protein, 61.0 g carbohydrates, 6.5 g fiber, 247 mg sodium.

Related Photos

  • Jerk seasoning spices up tilapia fish served with rice and peas in coconut milk.

    Tilapia
October 26, 2011

Quick Fix

Jerk seasoning spices up fish, rice refreshes

By Linda Gassenheimer McClatchy-Tribune News Service

MCT — Jerk seasoning can be found on menus throughout the country, but there’s no place for it like Jamaica, its place of origin. Jerk chicken, jerk pork, jerk vegetables and even jerk pasta were on the large buffet table at the Grand Lido Resort in Negril, Jamaica where I attended a Food and Wine Magazine conference. For this quick dinner, I use it on tilapia.

Jerk is a highly spiced combination usually consisting of scallion, onion, thyme, allspice, cinnamon, nutmeg, peppers and salt. There are several very good commercial brands of jerk seasoning in the supermarket which helps make this dinner a breeze.

Rice and Peas in coconut milk, the most traditional of Jamaican dishes, is the perfect side dish to cool the spices of the jerk seasonings.

Tilapia, also known as St. Peter’s fish, is now being farm raised. It is a flaky-white fish. Any type of non-oily fish fillet can be substituted in this recipe.

Serve this dinner with some lettuce and sliced tomatoes on the side.

This meal contains 554 calories per serving with 25 percent of calories from fat.

Linda Gassenheimer is the author of 14 cookbooks including her newest, “The Flavors of the Florida Keys” and “Mix ‘n Match Meals in Minutes for People with Diabetes.” Visit Linda on her web page at www.DinnerInMinutes.com or email her at Linda@DinnerInMinutes.com.

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