CHEF JEFF -- ONE BYTE AT A TIME: Jerk Tilapia

Give flaky white fillets of "St. Peter's fish" a Jamaican twist.

Jerk Tilapia

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.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.