Jamaican Jerk Tilapia with Cilantro Lime Cream Sauce
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4x 4 oz Tilapia filet 30 gram(s) or 1/2 cup Bread Crumbs, Panko (Japanese style), 10 gram(s) or 2 tsp Walkerswood Traditional Jamaican Jerk Seasoning 0.25 cup Egg whites or 2 egg whites salt and pepper (optional)2 serving PAM Cooking Spray, Original, 1 second spray 6 oz Fage 0% Greek yogurt 1 serving cilantro leaves (fresh) 2 tbsp Lime Juice, juice of 1 lime (more if desired, adds few extra calories but a strong flavour kick)1 pepper Jalapeno Peppers
Preheat oven to 200C/400F
Mix the Panko bread crumbs with 2tsp Jamaican jerk seasoning (more if desired). If you like a finer crust, you could add both ingredients to ziplock-style bag and bash with a rolling pin. This creates more of fine dust instead of a chunky topping. If desired, add some salt to the bread crumb mixture.
Put the egg whites into a large bowl and whip with a whisk until they are frothy.
Now wash and dry each tilapia filet (i.e. pat dry- this helps the coating stick) then dip each one into the egg whites. Drain each filet thoroughly then dredge through the Panko mixture to coat each side. Although there isn't a lot of Panko mixture, there is enough for this recipe. Make sure you carefully divide the mixture between each filet.
Coat a shallow baking pan/sheet with Pam (or similar) cooking spray. Place the filets onto the baking sheet and place on the middle rack of a pre-heated oven.
Bake for 8 - 10 minutes (could take longer depending on your oven), turning once after 4-5 minutes. They are done when the fish flakes easily with a fork.
Place the Greek yogurt, a bunch of cilantro (coriander in some countries) and the juice of one whole lime in a small blender and mix until smooth and creamy. If too thick, add some more lime juice. If you want your dish to have more heat, add the whole jalapeņo at this point and mix again until smooth. Salt and pepper to taste, optional.
Serve the fish on a plate with veggies or Jamaican steamed cabbage and some brown rice then drizzle with the cilantro lime cream sauce!! Enjoy
Serving Size: 4
Mix the Panko bread crumbs with 2tsp Jamaican jerk seasoning (more if desired). If you like a finer crust, you could add both ingredients to ziplock-style bag and bash with a rolling pin. This creates more of fine dust instead of a chunky topping. If desired, add some salt to the bread crumb mixture.
Put the egg whites into a large bowl and whip with a whisk until they are frothy.
Now wash and dry each tilapia filet (i.e. pat dry- this helps the coating stick) then dip each one into the egg whites. Drain each filet thoroughly then dredge through the Panko mixture to coat each side. Although there isn't a lot of Panko mixture, there is enough for this recipe. Make sure you carefully divide the mixture between each filet.
Coat a shallow baking pan/sheet with Pam (or similar) cooking spray. Place the filets onto the baking sheet and place on the middle rack of a pre-heated oven.
Bake for 8 - 10 minutes (could take longer depending on your oven), turning once after 4-5 minutes. They are done when the fish flakes easily with a fork.
Place the Greek yogurt, a bunch of cilantro (coriander in some countries) and the juice of one whole lime in a small blender and mix until smooth and creamy. If too thick, add some more lime juice. If you want your dish to have more heat, add the whole jalapeņo at this point and mix again until smooth. Salt and pepper to taste, optional.
Serve the fish on a plate with veggies or Jamaican steamed cabbage and some brown rice then drizzle with the cilantro lime cream sauce!! Enjoy
Serving Size: 4
Nutritional Info Amount Per Serving
- Calories: 179.9
- Total Fat: 2.5 g
- Cholesterol: 55.0 mg
- Sodium: 245.8 mg
- Total Carbs: 8.7 g
- Dietary Fiber: 0.3 g
- Protein: 31.0 g
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