CARIBBEAN FISH WITH PEPPERS
BEAN CARIB WITH FISH ERS PEPP
Active Time 30 minutes Total Time 40 minutes Serves 4 1 side hake, Cape whiting or other white fish fillet (about 680g to 800g) 1 tsp jerk seasoning (find Caribbean Jerk at Faithful to Nature) salt 2 tbsp olive oil 1 clove garlic, pressed 3 peppers (green, yellow and red), seeded and thinly sliced 1 medium red onion, thinly sliced 1 carrot, cut into matchsticks 1 habanero chilli, seeded and thinly sliced ½ tsp allspice ¼ cup cider vinegar 1 lime, halved coriander, for serving 1. Heat oven to 205°C. Place hake on a rimmed baking tray lined with foil sprayed with cooking spray, sprinkle with jerk seasoning and ½ tsp salt and roast until opaque throughout (12 to 15 minutes). 2. Meanwhile, heat oil and garlic in a large frying pan on medium until beginning to sizzle (about 2 minutes). Add peppers, onion, carrot, chilli, allspice and ¼ tsp salt and cook, stirring occasionally, until just tender (5 to 6 minutes). Add vinegar and cook until it evaporates and vegetables are tender (4 to 5 minutes more). 3. Transfer fish and peppers to a platter and squeeze lime over top, then sprinkle with coriander. EACH SERVING About 1 090kJ, 8g fat (1g saturated), 33g protein, 12g carbohydrate, 3g fibre.