Healthy, low-carb and packed full of flavour, this jerk fish recipe is perfect to add to your recipe repertoire. We’ve jazzed up the fish with a delicious spice rub, then paired it with a colourful carrot salad to pack in extra nutrients.
This jerk fish dish is the perfect way to bump up your intake of fish. Oily fish is packed with omega 3s, which support brain health. Plus, increasing your intake of omega 3 fatty acids may help ease inflammation by balancing out omega 6 fatty acids. You can read about the “healthy” ingredient that could be maxing out your omega 6 intake here.
Emerging research also suggests that eating more fish may have a unique benefit: two recent Aussie studies have found that increasing your intake may help reduce your risk of asthma – find out more about this groundbreaking research here.
It’s worth noting that oily fish like salmon and trout are much higher in omega 3s than “white fish” like snapper and hake. However, that’s no reason to write off other varieties. White fish are still a great source of lean protein and tend to be low in kilojoules if you’re watching your total energy intake. This jerk fish recipe works for most varieties of fish – including salmon and barramundi. We’ve listed a range of cooking times in the recipe, as they do vary depending on the type of fish and the size of the fillet.
This jerk fish recipe comes from THR1VE chef Lars Oddershede and is inspired by our very own jerk hake from THR1VE (a perfect alternative if you don’t have time to cook!)
Jerk fish with roast carrot salad
- 300g hake, barramundi or salmon, approx 2 small fillets
- 20g jerk rub
- Roast carrot salad
- Coconut yoghurt, to serve (optional)
- 150g carrots
- 120g red onion
- 120g capsicum
- 4 tbs coconut oil
- Pinch salt and pepper
- Chopped coriander, to taste
- Good splash of lime juice
- 1 clove fresh garlic
- Small handful of chopped coriander, including stems and root
- 1/4 green chilli, chopped
- Pinch lime zest
- Pinch cayenne pepper
- Pinch salt
- Peel the carrots and cut into rough chunks, about 2cm in size. Do the same with the onion and capsicum. Add to a roasting tray with the oil and seasoning.
- Set the oven to 200°C and roast for 15 mins or until golden.
- Add lime juice and chopped coriander. Serve warm, but not straight out of the oven.
Place all the ingredients in a mortar and pestle and pound into a crumbly paste.
- Preheat your oven to 175°C. Place your hake (or salmon/barramundi) on a baking tray lined with baking paper. Top the fish with a smooth layer of the jerk rub.
- Cook for the following times: Hake (about 1cm thick) – for about 10 mins. Salmon (centre 2-2.5cm thick) – for about 15-18 mins. Barramundi (1.5-2cm thick) – for about 12-15 mins. Always check the fish to make sure it is cooked to your liking.
- Serve with the roast carrot salad and a scoop of coconut yoghurt, if desired.
Lars Oddershede is a new product development specialist at THR1VE. Lars is a Michelin-trained chef and has worked in fine dining restaurants in Australia, New Zealand, the UK and his home country of Denmark.