Baked Haitian Fish

Jun 02, 2023June 2, 20230 15
Baked Haitian Fish with Jerk Seasoning
in Seafood

Prep

15 min

Cook

45 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

6 flounder fillets
1/4 cup fresh lime juice
3 tablespoons dried parsley
1/4 teaspoon salt
1/2 cup butter
1/4 cup extra-virgin olive oil
1 large onion , finely chopped
1 red bell pepper , chopped
1 orange bell pepper , chopped
1 jalapeno pepper , minced
3 cloves garlic , minced
4 tomatoes , seeded and chopped
1/2 cup fresh orange juice
2 tablespoons jerk seasoning
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Nutrision Information

Servings Per Recipe
6
Calories
290
Sugar
5g
Fat
17g
Baked Haitian Fish is a delicious seafood dish that is popular in the Caribbean. The dish is made with fresh flounder fillets, jerk seasoning, and a tomato-based sauce that is full of flavor. The fish is baked to perfection and then smothered in the spicy jerk seasoning sauce, which is made with fresh vegetables and spices. This dish is perfect for a healthy and satisfying meal that is easy to prepare and packed with nutrition. Whether you are looking for a quick and easy dinner recipe or a dish to serve for a special occasion, Baked Haitian Fish is sure to please your taste buds and leave you feeling satisfied.

Instructions

1.Preheat the oven to 375 degrees Fahrenheit.
2.Place the flounder fillets on a baking sheet and brush with lime juice.
3.Season the fish with dried parsley and salt, then bake in the oven for 12-15 minutes until flaky and cooked through.
4.While the fish is baking, heat the butter and olive oil in a large skillet over medium heat.
5.Add the onion, red and orange bell peppers, jalapeno, and garlic to the skillet and cook until tender, stirring occasionally.
6.Add the tomatoes, orange juice, jerk seasoning, salt, and black pepper to the skillet, then simmer for 25-30 minutes until the sauce has thickened.
7.Serve the fish with the jerk seasoning sauce poured over the top.

PROS

Baked Haitian Fish is a healthy and flavorful seafood dish that is easy to prepare.

The jerk seasoning adds a spicy kick and the baked flounder fillets are tender and delicious.

The dish is also low in calories and high in protein.

CONS

Some people may find the jerk seasoning too spicy or the fish too mild in flavor.

It is important to use fresh flounder fillets for the best texture and taste.

HEALTH & BENEFITS

Baked Haitian Fish is a healthy meal that is rich in protein and low in calories.
The flounder fillets are a good source of lean protein and the sauce is made with fresh vegetables and spices that provide important nutrients.
The dish is also low in carbohydrates and sugar, making it a good option for a low-carb diet.

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