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Mild Caribbean Spiced Fish

Mild Caribbean Spiced Fish

with Pineapple Salsa & Garlic-Spinach Rice

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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?

Tags:Low Calorie
Allergens:MilkFishGluten

Always refer to the product label for the most accurate ingredient and allergen information.

Prep Time25 minutes
Cooking difficultyLevel 1
Ingredients

serving 4 people

Ingredientsarrow down iconarrow down icon

serving 4 people

4 clove

garlic

2 packet

basmati rice

(May be presentGluten, Peanuts, Tree Nuts, Sesame, Milk, Soy)

1 tin

pineapple slices

2 unit

tomato

1 bag

baby spinach leaves

1 bunch

mint

1 packet

white fish fillets

(ContainsFish)

2 sachet

mild Caribbean jerk seasoning

Not included in your delivery

olive oil

40 g

butter

(ContainsMilk)

3 cup

water

½ tsp

salt

2 tsp

white wine vinegar

1 tbs

plain flour

(ContainsGluten)
Nutrition Values/ per serving
Nutrition Valuesarrow down iconarrow down icon
/ per serving
Energy (kJ)2290 kJ
Fat10.3 g
of which saturates5.8 g
Carbohydrate74.1 g
of which sugars10.7 g
Protein35.4 g
Sodium1200 mg
Utensils
Utensilsarrow down iconarrow down icon
Large Non-Stick Pan
Lid
Medium Pan
Instructionsarrow up iconarrow up icon
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1

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!

2

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.

3

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.

4

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.

5

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.

6

Stir the baby spinach through the garlic rice. Divide the mild Caribbean spiced fish, garlic-spinach rice and pineapple salsa between plates.