Jerk Fish
Jerk Fish - Perfect Handheld Dinner
Healthy, because
Even smarter
Nutritional values
An excellent flatterer for the stomach and intestines is the protein building block methylmethionine, which studies have shown can protect against ulcers. White cabbage represents a super source of it.
Instead of radicchio, the jerk fish can also be prepared with other lettuce leaves of your choice. Depending on the season, the slaw can also be made exclusively with red or white cabbage.
(Percentage of daily recommendation)
| Calorie | 621 cal. | (30 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 121.8 μg | (203 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 95 mg | (100 %) | ||
| Potassium | 1,658 mg | (41 %) | ||
| Calcium | 188 mg | (19 %) | ||
| Magnesium | 167 mg | (56 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 176 μg | (88 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 7.8 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 26 ozs Pollock (ready to cook, without skin)
- 1 ½ tsps cayenne pepper
- 1 tsp cinnamon
- 1 tsp ground allspice
- 1 ½ Tbsps garlic powder
- ½ tsp dried thyme
- 4 Tbsps olive oil
- salt
- peppers
- 9 ozs Green cabbage
- 9 ozs Red cabbage
- ½ bunch cilantro
- 1 garlic clove
- 1 Orange (juice)
- 2 Avocados
- 2 Limes
- 2 ¾ ozs Sour cream
- 8 large radicchio leaves
- 8 small Whole Grain Tortilla
Preparation steps
Rinse fish, pat dry and cut diagonally into strips about 3/4" wide. In a dish, mix cayenne pepper, cinnamon, allspice, garlic powder, and thyme. Add 2 tablespoons oil, salt, and pepper, and mix everything together. Toss fish strips in seasoning oil and cover and refrigerate.
For the slaw, clean and wash the white and red cabbage, cut out the stalk and cut the cabbage into fine strips. Wash cilantro, shake dry, set aside a few leaves; coarsely chop the rest and place in a bowl with the cabbage strips. Peel garlic, squeeze through a press and season salad with salt and pepper. Stir in orange juice, mix everything and let slaw infuse.
For the avocado dip, halve and pit avocados, remove flesh from skins and roughly dice. Squeeze juice from 1 lime, cut remaining lime into wedges. Finely mash avocado with sour cream and lime juice, season with salt and pepper.
Clean radicchio leaves, wash and spin dry. Bake tortillas in preheated oven at 180 °C / 350 °F for 6-8 minutes.
Meanwhile, heat remaining oil in a large frying pan. Fry marinated fish strips in it for approx. 2 minutes on each side over medium heat, then remove.
Arrange tortillas on a platter or plates. Place 1 radicchio leaf on each, fill with coleslaw, spread Jerk Fish on top and drizzle with a few drops of frying oil. Top everything with 1/2 tsp avocado cream and garnish with cilantro leaves set aside. Serve with lime wedges and dip.
