Jerk Fish

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Jerk Fish

  • Prep Time: 15 minutes
  • Total Time: 5 or less minutes
  • Serves: 4


Ingredients
  • 1/2 onion, yellow
  • 1 garlic clove
  • 1 tablespoons sesame seeds, toasted
  • 2 teaspoons sugar substitute
  • 1 1/2 teaspoons Allspice, ground
  • 1 1/2 teaspoons thyme, ground
  • 1/2 teaspoons nutmeg, ground
  • 1 teaspoons salt
  • 1/4 teaspoons black pepper
  • 1/4 teaspoons cayenne pepper, ground
  • 2 1/2 tablespoons canola oil
  • 1/2 teaspoons white wine vinegar
  • 2 pounds sole/flounder, uncooked
Preparation:
  • Peel and chop onion; peel and smash garlic. In a blender or food processor, puree the onion, garlic and sesame seeds with the sugar substitute, allspice, thyme, nutmeg, 3/4 teaspoon of the salt, black pepper, cayenne, oil and vinegar.
  • Preheat broiler. Lightly spray a broiler pan or baking sheet with cooking spray.
  • Rinse fish; pat dry with paper towels. Cut into four 6-ounce pieces, if necessary.
  • Sprinkle both sides of the fish with the remaining 1/4 teaspoon of salt, and place them on the prepared baking sheet.
  • Spread the spice mixture evenly over the fish. Broil fish, about 6 inches from the heat if possible, until well browned and just done, about 5 minutes for 3/4-inch thick fillets.
 
Diet Exchange
Other Carbohydrates0.0
Very Lean Meat5.5
Fat2.0
Milk0.0
Vegetable0.5
Fruit0.0
Lean Meat0.0
Bread/Starch0.0
Nutrition Information
Amount Per Serving
Calories 290
Calories from Fat110
Total Fat12g
Saturated Fat1.5g
Cholesterol105mg
Sodium750mg
Total Carbohydrate 5g
Dietary Fiber less than 1g
Sugars less than 1g
Protein 38g
Vitamin A2%
Vitamin C2%
Calcium 4%
Iron25%