Jamaican Jerk Cod with Stir Fried Vegetables

Jamaican Jerk Cod with Stir-Fry Vegetables

AuthorSabrinaCategory, , , , , DifficultyBeginner

Power packed with flavor Jamaican jerk seasoned cod will not disappoint. I like to make up a large portion of this seasoning and store it for just the right occasions like this. There is zero net carbs in this recipe.

Yields4 Servings
Prep Time15 minsCook Time10 minsTotal Time25 mins

4 cods fillets, about 6 ounces each
½ tsp salt (use ¼ teaspoon if watching salt content)
½ tsp black pepper
½ tsp granulated onion
½ tsp dried thyme
¼ tsp granulated garlic
¼ tsp cayenne pepper
¼ tsp cinnamon
A pinch of allspice (optional)
1 tbsp olive oil
For Vegetables:
3 medium zucchini, sliced
8 medium porcini mushrooms, sliced
2 tbsp low sodium soy sauce (or tamari for gf option)
1 ½ tsp sesame oil
1 tsp clove garlic minced
1 tsp minced ginger (or ¼ teaspoon ginger powder)
¼ tsp black pepper
¼ tsp granulated onion
Pinch of pepper flakes

1

Carefully rinse fish under cold water and pat dry on both sides of fillet with paper towels. Set onto a large plate or plastic cutting board. Combine seasoning mixture and apply to fish, front and back. You will have some rub leftover, so don’t feel like you have to use it all.

2

Heat oven for 350 degrees F. On stovetop, heat olive oil in an oven safe skillet. Place fillets in skillet and brown both sides for 1-2 minutes each. Place the entire skillet into the oven to finish cooking (about 10 minutes). Once fish registers an internal temperature of 150 degrees F., it is done.

3

Meanwhile, heat sesame oil in a large skillet. Add garlic to pan and cook for 30 seconds over medium heat. Add zucchini and mushrooms and cook for 5 minutes, stirring often. Add soy sauce and remaining vegetable ingredients to pan. Stir a few more times and cook for another 1-2 minutes.

4

Serve once fillet with ¼ of the zucchini-mushroom stir fry. Store leftovers in the refrigerator for up to 3 days after preparation. I do not recommend freezing this dish as the fish will become tough and the vegetables will become mush after reheating.

Nutrition Facts

Servings 4


Amount Per Serving
Calories 222
% Daily Value *
Total Fat 6.5g10%
Total Carbohydrate 2g1%
Dietary Fiber 2g8%
Sugars 0g
Protein 33g66%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Shopping List

T-Fal Nonstick Frying Pan

Ingredients

 4 cods fillets, about 6 ounces each
 ½ tsp salt (use ¼ teaspoon if watching salt content)
 ½ tsp black pepper
 ½ tsp granulated onion
 ½ tsp dried thyme
 ¼ tsp granulated garlic
 ¼ tsp cayenne pepper
 ¼ tsp cinnamon
 A pinch of allspice (optional)
 1 tbsp olive oil
For Vegetables:
 3 medium zucchini, sliced
 8 medium porcini mushrooms, sliced
 2 tbsp low sodium soy sauce (or tamari for gf option)
 1 ½ tsp sesame oil
 1 tsp clove garlic minced
 1 tsp minced ginger (or ¼ teaspoon ginger powder)
 ¼ tsp black pepper
 ¼ tsp granulated onion
 Pinch of pepper flakes

Directions

1

Carefully rinse fish under cold water and pat dry on both sides of fillet with paper towels. Set onto a large plate or plastic cutting board. Combine seasoning mixture and apply to fish, front and back. You will have some rub leftover, so don’t feel like you have to use it all.

2

Heat oven for 350 degrees F. On stovetop, heat olive oil in an oven safe skillet. Place fillets in skillet and brown both sides for 1-2 minutes each. Place the entire skillet into the oven to finish cooking (about 10 minutes). Once fish registers an internal temperature of 150 degrees F., it is done.

3

Meanwhile, heat sesame oil in a large skillet. Add garlic to pan and cook for 30 seconds over medium heat. Add zucchini and mushrooms and cook for 5 minutes, stirring often. Add soy sauce and remaining vegetable ingredients to pan. Stir a few more times and cook for another 1-2 minutes.

4

Serve once fillet with ¼ of the zucchini-mushroom stir fry. Store leftovers in the refrigerator for up to 3 days after preparation. I do not recommend freezing this dish as the fish will become tough and the vegetables will become mush after reheating.

Jamaican Jerk Cod with Stir Fried Vegetables

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