Jerk Tilapia
Elevate your weeknight dinner routine with this vibrant and flavorful Jerk Tilapia recipe, a delightful fusion of smoky, spicy, and zesty Caribbean-inspired flavors. Tender tilapia fillets are marinated in a dynamic blend of scallions, garlic, fresh ginger, and fiery Scotch bonnet pepper, complemented by warm spices like allspice, cinnamon, and nutmeg. A touch of soy sauce, lime juice, and brown sugar adds an irresistible balance of savory and tangy notes. After soaking in the robust marinade, the fish is pan-seared to perfection, creating a flaky, melt-in-your-mouth dish with a gently charred exterior. Ready in just 25 minutes of active cooking time, this quick and healthy dinner idea pairs beautifully with coconut rice, steamed veggies, or a refreshing tropical salad. Perfect for seafood lovers seeking bold flavor and an easy recipe with a Caribbean twist!
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 3 stalks Scallions
- 3 pieces Garlic cloves
- 1 tablespoon Fresh ginger
- 1 piece Scotch bonnet pepper
- 2 tablespoons Soy sauce
- 2 tablespoons Lime juice
- 3 tablespoons Olive oil
- 2 teaspoons Brown sugar
- 1 teaspoon Allspice
- 1 teaspoon Thyme (dried)
- 0.5 teaspoon Cinnamon (ground)
- 0.5 teaspoon Nutmeg (ground)
- 1 teaspoon Salt
- 1 teaspoon Black pepper
Instructions
Rinse the tilapia fillets under cold water and pat them dry using a paper towel.
In a food processor or blender, combine the scallions, garlic, ginger, Scotch bonnet pepper, soy sauce, lime juice, olive oil, brown sugar, allspice, thyme, cinnamon, nutmeg, salt, and black pepper. Blend until a smooth marinade forms.
Place the tilapia fillets in a shallow dish and pour the jerk marinade over them, ensuring the fillets are evenly coated. Cover the dish with plastic wrap and refrigerate for at least 30 minutes or up to 2 hours for deeper flavor.
Heat a large skillet or grill pan over medium-high heat. Lightly oil the pan to prevent sticking.
Remove the tilapia fillets from the marinade, allowing any excess to drip off, and place them in the preheated skillet. Discard the leftover marinade.
Cook the fillets for about 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork.
Serve the Jerk Tilapia hot, garnished with lime wedges and accompanied by your choice of rice, vegetables, or a tropical salad.
Nutrition Facts
Calories |
218 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.1 g | 15% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 829 mg | 36% | |
| Total Carbohydrate | 7.5 g | 3% | |
| Dietary Fiber | 1.3 g | 5% | |
| Total Sugars | 3.0 g | ||
| Protein | 21.4 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 49 mg | 4% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 436 mg | 9% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
