Mild Caribbean Spiced Fish
with Pineapple Salsa & Garlic-Spinach Rice
- Milk
- Fish
- Gluten
Caribbean spice is such a party for your mouth that we had to step up every element of this lively dish, from the pineapple and salsa to the garlic-spinach rice. Packed with flavour and ready in a flash – what's not to love?
Ingredients
4 clove
garlic
2 packet
basmati rice
1 tin
Pineapple Slices
2 unit
tomato
1 bag
baby spinach leaves
1 bunch
mint
1 packet
white fish fillets
(Contains: Fish; )
2 sachet
Mild Caribbean Jerk Seasoning
Not included in your delivery
olive oil
40 g
butter
(Contains: Milk; )
3 cup
water
½ tsp
salt
2 tsp
white wine vinegar
1 tbs
plain flour
(Contains: Gluten; )
Nutrition Values
Utensils
Cooking Steps
Finely chop the garlic (or use a garlic press). In a medium saucepan, melt the butter with a dash of olive oil over a medium heat. Add the garlic and cook until fragrant, 1-2 minutes. Add the basmati rice, water and the salt, stir, and bring to the boil. Reduce the heat to low and cover with a lid. Cook for 10 minutes, then remove from the heat and keep covered until the rice is tender and the water is absorbed, 10 minutes.
TIP: The rice will finish cooking in its own steam so don't peek!
While the rice is cooking, reserve the pineapple juice, then drain and roughly chop the pineapple slices. Finely chop the tomato. Roughly chop the baby spinach leaves. Pick and thinly slice the mint leaves.
Heat a large frying pan over a high heat. Add the pineapple and cook until lightly charred, 4-5 minutes. Transfer to a medium bowl and allow to cool slightly. Add the tomato, mint, white wine vinegar and 1 tbs of the reserved pineapple juice to the bowl. Season to taste with salt and pepper, mix well and set aside.
Slice the white fish fillets into 2cm strips. Combine the mild Caribbean jerk seasoning and plain flour on a plate. Add the fish to the flour mixture and gently toss to coat.
Return the frying pan to a medium-high heat with a drizzle of olive oil. Add 1/2 the fish to the pan and cook, turning, until just cooked through, 2-3 minutes each side. Transfer to a plate and repeat with the remaining fish.
TIP: The fish is cooked through when the centre turns from translucent to white.
Stir the baby spinach through the garlic rice. Divide the mild Caribbean spiced fish, garlic-spinach rice and pineapple salsa between plates.
