Jamaican Jerked Grilled Swordfish

The hot seasonings typical of the islands are what makes a dish “jerked.” Catfish or whitefish can be substituted for the swordfish.

Ingredients

  • 1⁄2 c Onion (chopped)
  • 1⁄4 c Scallion (chopped)
  • 1 Chili Pepper (seeded, small)
  • 1 t Hot Pepper Sauce
  • 1 t salt
  • 1 t Thyme (fresh, chopped)
  • 1⁄2 t Allspice
  • 1⁄2 t pepper (freshly ground black)
  • 1⁄4 t Ground Cinnamon
  • 1⁄8 t nutmeg (ground)
  • 4 5-ounce Bonesless Swordfish Steaks

Instructions

To prepare marinade, in blender or food processor, place onion, scallions, chili pepper, hot pepper sauce, salt, thyme, allspice, black pepper, cinnamon and nutmeg. Puree until smooth; scrape into a gallon-size sealable plastic bag; add swordfish steaks. Seal bag, squeezing out air; turn to coat fillets. Refrigerate 6-8 hours, turning bag occasionally. Spray grill rack with nonstick cooking spray. Place grill rack 5” from coals. Place swordfish fillets on grill rack. Cook 10-12 minutes, turning once, or until cooked through and fish flakes when tested with a fork.

Notes

PER SERVING: 189 Calories, 29 g Protein, 6 g Fat, 3 g Carbohydrate,713 mg Sodium, 55 mg Cholesterol, 1 g Dietary Fiber
VARIATION: Jamaican Jerked Broiled Swordfish Prepare fish as in step 1. Preheat broiler. Spray rack with nonstick cooking spray. Broil 5” from heat 2 minutes on each side.

Serves 4

Advertisements

What's on your mind?

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Ready to Get Healthy?

DISCOVER YOUR OPTIMAL HEALTH!!!
http://bit.ly/TSFL_DYOH
Meghan Lost 75lbs!
want to stay connected?
Her Wallet

Enter your email address to follow this blog and receive notifications of new posts by email.

%d bloggers like this: