CHEF JEFF — ONE BYTE AT A TIME: Jerk TilapiaGive your flaky white fillets of “St. Peter’s fish” a Jamaican twist.
By: Herald Staff Report,
Give flaky white fillets of “St. Peter’s fish” a Jamaican twist.
1 tablespoon jerk seasoning
¾ pound tilapia fillets
2 teaspoons canola oil
Rub the jerk seasoning onto the fish on both sides. Heat the oil in a nonstick skillet over medium-high heat and add fish fillets. Saute 3 minutes, turn and saute 2 minutes for a fish that is ½-inch thick.
Yield: Serves 2.
Approximate nutritional analysis per serving: 210 calories, 32 percent of calories from fat, 7.5 grams fat (1.7 grams saturated, 4 grams monounsaturated), 84 milligrams cholesterol, 34.6 grams protein, 2 grams carbohydrates, 0.9 grams fiber, 92 milligrams sodium.
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