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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Latin American >> Caribbean >> Rest Caribbean

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. In large nonstick skillet, heat oil over medium-high heat. Season both sides of fish with salt and pepper; add fish to skillet. Cook until underside browns, about 3 minutes. Turn fish and remove from pan. Reduce heat. | 2. Add onion and bell pepper to skillet; saute about 3 minutes. Stir in tomatoes, and jerk seasoning. Cover and cook until tomatoes break down slightly, about 3 minutes. | 3. Return fish to skillet, browned side up; spoon with sauce. | 4. Cover and cook over low heat until fish is done, about 7 minutes. Serve with brown or white rice or pita bread. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
canola oil	2	tablespoons		247.52	0.0	0.0	28.0
cod fish fillet	1	1	cod cut	25.2167	0.0	5.61	0.1417
salt	1	teaspoon		-	-	-	-
black pepper	1/2	teaspoon	ground	2.8865	0.7354	0.1195	0.0375
onion	1		cut	28.0	6.537999999999999	0.77	0.07
bell pepper	1		seeded chopped different-colored	25.2167	0.0	5.61	0.1417
plum tomato	4		chopped	25.2167	0.0	5.61	0.1417
jamaican jerk spice	1	tablespoon		25.2167	0.0	5.61	0.1417

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.