Directions:
- Mix together ingredients for the jerk rub and massage it generously into the fillets.
- Refrigerate fish for about 1 hour.
- Preheat oven to 400°F.
- Lightly oil a baking sheet large enough to hold the fish in a single layer.
- Place fillets on baking sheet and drizzle the tops lightly with olive oil.
- Bake at 400F for 6 minutes.
- Turn fillets and drizzle once more with a little olive oil.
- Continue baking for 4-6 minutes or until fish flakes easily with a fork (time may vary depending on how thick your fish is).
- Just prior to serving, drizzle cooked fillets with lemon juice, a little soy sauce, and however much pepper sauce you prefer.
- Serve hot.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 144.92 Kcal (607 kJ) | ||
| Calories from fat | 18.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.03g | 3% | |
|---|---|---|---|
| Cholesterol | 41.95mg | 14% | |
| Sodium | 658.09mg | 27% | |
| Potassium | 608.78mg | 13% | |
| Total Carbs | 7.27g | 2% | |
| Sugars | 2.1g | 8% | |
| Dietary Fiber | 2.74g | 11% | |
| Protein | 24.75g | 49% | |
| Vitamin C | 12mg | 20% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 2mg | 11% | |
| Calcium | 81.3mg | 8% | |
| Amount Per 100 g | |||
| Calories | 104.8 Kcal (439 kJ) | ||
| Calories from fat | 13.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.47g | 3% | |
|---|---|---|---|
| Cholesterol | 30.33mg | 14% | |
| Sodium | 475.89mg | 27% | |
| Potassium | 440.23mg | 13% | |
| Total Carbs | 5.26g | 2% | |
| Sugars | 1.52g | 8% | |
| Dietary Fiber | 1.98g | 11% | |
| Protein | 17.9g | 49% | |
| Vitamin C | 8.7mg | 20% | |
| Iron | 1.4mg | 11% | |
| Calcium | 58.8mg | 8% | |
* 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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