Jerk fish traybake
An easy, delicious and convenient traybake, using alaskan frozen pollock
JERK FISH TRAYBAKE
I’m so keen to get more fish into our diets- it’s such a healthy option, and with so many proven health benefits- fish really is a superfood, way more than all of the fads that come and go. Unfortunately I haven’t been as super-organised as I planned to in getting to a fishmonger, and therefore our diets definitely don’t include the recommended 2 fish-based meals a week. I’ve found the perfect way to address this, and I can’t really believe I didn’t clock on sooner! Frozen fish!
The great thing about frozen fish, is that (aside from huge convenience!), it is frozen when it is still as fresh as can be, so you are getting a product which still has amazing taste and texture (unlike most ‘fresh’ fish that you find on supermarket counters).
I’ve recently been exploring the range of fish from Alaska Seafood. When it comes to meat and eggs I’m always aware of trying to buy free-range, and this should apply to seafood too- so it’s great to know when you are buying Alaskan Seafood products that it is not only wild (therefore with superior flavour), but natural, sustainable and ethical- the seafood industry is Alaska’s largest private sector employer. Each small salmon fishing vessel, for example, is a floating family business, contributing to state and local economies. When you throw in the health benefits of eating fish (see below), the fact that it is so incredibly versatile to cook with, and its affordability, it’s actually a no-brainer to try and include this in more family meals!
It’s maybe not something that you would think about, but seafood is one of the healthiest foods on the planet!
Alaska seafood is not only naturally high in many essential vitamins (E, C, D and A), some are particularly high in the immune-system strengthening antioxidant E, which has also been proven to lower the risk of heart disease by reducing the build-up of plaque in the coronary arteries. There are also some studies which show possible protection againt cancer and the formation of cataracts. You’ve probably heard of the benefits of omega-3 in relation to your health, and the body has a strong preference to these versus the omega 3 found in other sources (such as walnuts and flax)
Alaska seafood also contains a wide variety of minerals including zinc, iron, calcium, and selenium.
I wanted to come up with a recipe that was not only easy to do, but shows the versatility and convenience of frozen-fish. I adore jerk chicken, and I thought that firm, white Alaskan Pollock would be perfect for a jerk coating.
A tray bake is such a hassle free way to cook, as you can just pop it in and leave it- and the fact that you can cook Alaskan pollock from frozen is perfect, as you don’t need to worry about getting it de-frosted in time for dinner!
The vegetables in this dish are perfect with the delicate flavour, and tender consistency of the fish, as well as the jerk spices, and create a filling, tasty and very healthy meal!
See the recipe video here:
For anyone following Slimming World: most jerk seasonings are syn-free, but do double check first. I have assumed that you are using a syn free seasoning. Spray oil is 0.5 syns per 5 sprays, and sweet chilli sauce usually 1 syn per tbsp.
Do you want more traybake ideas? have a look at these recipes:
Easy chicken, pesto and orzo traybake
Balsamic sausage and butterbean tray bake
Philly cheesesteak traybake with PGI Welsh Beef
Disclosure:I was asked to create a recipe using Alaska Seafood and I was compensated for my time. All words and images are my own.
Jerk fish traybake
- 4 frozen Alaskan pollock fillets
- 3 medium sweet potatoes sliced into discs, and then quartered (wash well and there’s no need to remove the skin)
- 1 red onion skin removed and cut into wedges
- 1 red and 1 yellow pepper, de-seeded and diced
- 15 cherry tomatoes halved
- 100 g approx green beans, ends removed
- 2 tbsp sweet chilli sauce
- a few sprigs of thyme
- 2 tbsp jerk seasoning
- spray oil or low calorie cooking spray if you prefer
- 2 limes one cut into slices to lay on top of fish, one into wedges to serve
- salt and pepper
- fresh coriander to serve
- Pre-heat oven to 180c
- Once all your vegetables are prepped, add them all into a large non-stick baking dish, Spray with spray oil (I used 8 sprays) and pop onto the top shelf of the oven for 25 minutes
- Remove the tray from the oven, and stir the sweet chilli sauce through the vegetables
- Lay the frozen Alaskan Pollock fillets on top of the vegetables and evenly sprinkle the jerk seasoning over the fish and vegetables.
- Lay a lime disc onto each piece of fish, throw in the thyme sprigs and then spray the fish with spray oil (approx 8 sprays)
- Bake for 25 minutes, until the fish is cooked through and perfectly tender
- Serve sprinkled with fresh coriander, and with a squeeze of fresh lime over the top. Season with salt and pepper to taste.