Directions:
- In a large bowl, combine the lime juice, jerk seasoning, vinegar, soy sauce, lime zest, and jalapeno. Add monkfish and turn to coat. Cover and let marinate in the refrigerator for 10 to 20 minutes.
- Meanwhile, heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat. Add the pineapple and cook, shaking the pan, until slightly softened, about 2 minutes. Transfer to a bowl and set aside. Repeat with the snow peas, followed by the red peppers, mango and carrot (cook for 3 to 4 minutes), placing the ingredients in the bowl as they're done and adding another teaspoon of oil, if needed.
- Remove the monkfish from the marinade and pat dry. Wipe out the skillet with paper towels, taking care as the pan is very hot. Heat the remaining oil over medium-high heat. Add the fish and cook, shaking the pan from time to time, until nicely browned and just cooked through, about 3 to 4 minutes.
- Return the vegetable-fruit mixture to the pan with the fish and cook, stirring gently just to combine, until heated through. Season with salt and pepper, to taste, and serve immediately over wild rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 362.98 Kcal (1520 kJ) | ||
| Calories from fat | 89.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.94g | 15% | |
|---|---|---|---|
| Cholesterol | 43.76mg | 15% | |
| Sodium | 632.43mg | 26% | |
| Potassium | 1185.55mg | 25% | |
| Total Carbs | 41.87g | 14% | |
| Sugars | 30.7g | 123% | |
| Dietary Fiber | 6.12g | 24% | |
| Protein | 28.33g | 57% | |
| Vitamin C | 145.9mg | 243% | |
| Vitamin A | 2.7mg | 90% | |
| Iron | 40.6mg | 226% | |
| Calcium | 57mg | 6% | |
| Amount Per 100 g | |||
| Calories | 59.03 Kcal (247 kJ) | ||
| Calories from fat | 14.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.62g | 15% | |
|---|---|---|---|
| Cholesterol | 7.12mg | 15% | |
| Sodium | 102.85mg | 26% | |
| Potassium | 192.8mg | 25% | |
| Total Carbs | 6.81g | 14% | |
| Sugars | 4.99g | 123% | |
| Dietary Fiber | 1g | 24% | |
| Protein | 4.61g | 57% | |
| Vitamin C | 23.7mg | 243% | |
| Vitamin A | 0.4mg | 90% | |
| Iron | 6.6mg | 226% | |
| Calcium | 9.3mg | 6% | |
* 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.
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