Jerk-spiced sea bass with rice & peas
12
Points®
Total time: 50 min • Prep: 20 min • Cook: 30 min • Serves: 4 • Difficulty: Easy
This fiery Caribbean-style dish is served with traditional rice and peas – where the peas are actually kidney beans – and a fresh salsa.
Ingredients
Spring Onions
3 medium
Brown basmati rice, dry
225 g
Reduced fat coconut milk, tinned (7.7% Fat)
200 ml
Kidney Beans, cooked
1 can(s), small, drained
Thyme, Fresh
3 sprig(s)
Chilli, green or red
1.5 individual
Cloves, Whole or Ground
2 individual
Salt
2 teaspoon(s)
Morrisons Hot & Spicy Jerk Paste
30 g
Sea Bass, Raw
4 fillet(s), medium
Cherry Tomatoes
15 individual
Cucumber
150 g
Lime Juice, Fresh
2 tablespoon(s)
Calorie controlled cooking spray
4 spray(s)
Instructions
1
Trim and halve two of the spring onions and put in a large, deep saucepan with the rice, coconut milk, kidney beans and their liquid, thyme, 1 whole Scotch bonnet chilli, cloves, salt and 200ml of water. Stir together and bring to the boil over a high heat. Reduce the heat, cover and simmer for 25 minutes. Turn off the heat and leave, covered, for 10 minutes.
2
Meanwhile, rub the jerk paste over the fish, cover and leave to marinate at room temperature for 10 minutes.
3
Finely chop the remaining Scotch bonnet chilli half, removing any seeds. Trim and finely chop the remaining spring onion. Add both to a bowl with the tomatoes, cucumber, and lime juice. Season to taste.
4
Mist a large nonstick griddle pan with cooking spray and set over a medium-high heat. Once hot, add the fish, skin-side down, and griddle for 6 minutes, turning once, until cooked through. Serve the fish with the rice and peas, and the salsa.
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