Jamaican Stewed Fish Recipe

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Jamaican Stewed Fish
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Ingredients
8
Count
Nutrition
304
Calories
Total time
25
Minutes
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Ingredients:

  • 2 tbsp canola oil
  • 1 lb halibut fillets or 1 lb cod fish
  • 1 tsp salt (optional)
  • 1 small onions, cut into 5 rings or 1 small chop onion
  • 1 small bell pepper, seeded and chopped (or use 1/2 of two different-colored peppers)
  • 4 small plum tomatoes, chopped
  • 1 tbsp jamaican jerk spice, powder or 1 tbsp jamaican jerk spice, rub

Directions:

  1. In large nonstick skillet, heat oil over medium-high heat. Season both sides of fish with salt and pepper; add fish to skillet. Cook until underside browns, about 3 minutes. Turn fish and remove from pan. Reduce heat.
  2. Add onion and bell pepper to skillet; saute about 3 minutes. Stir in tomatoes, and jerk seasoning. Cover and cook until tomatoes break down slightly, about 3 minutes.
  3. Return fish to skillet, browned side up; spoon with sauce.
  4. Cover and cook over low heat until fish is done, about 7 minutes. Serve with brown or white rice or pita bread.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 303.89 Kcal (1272 kJ)
Calories from fat 205.93 Kcal
% Daily Value*
Total Fat 22.88g 35%
Cholesterol 52.15mg 17%
Sodium 678.49mg 28%
Potassium 581.57mg 12%
Total Carbs 6.88g 2%
Sugars 4.54g 18%
Dietary Fiber 1.7g 7%
Protein 16.99g 34%
Vitamin C 43.6mg 73%
Vitamin A 0.7mg 25%
Iron 13.7mg 76%
Calcium 19.6mg 2%
Amount Per 100 g
Calories 113.53 Kcal (475 kJ)
Calories from fat 76.94 Kcal
% Daily Value*
Total Fat 8.55g 35%
Cholesterol 19.48mg 17%
Sodium 253.49mg 28%
Potassium 217.28mg 12%
Total Carbs 2.57g 2%
Sugars 1.7g 18%
Dietary Fiber 0.64g 7%
Protein 6.35g 34%
Vitamin C 16.3mg 73%
Vitamin A 0.3mg 25%
Iron 5.1mg 76%
Calcium 7.3mg 2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.6
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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