Jerk Spiced Fish With Pineapple Salsa

Does it get fresher than this? Your new summer recipe has landed, featuring the taste of the season: Sodaly Pineapple. Shout out to our recipe mastermind, George Eats, for this beaut of a dish. 

INGREDIENTS

For the fish:

1 small-medium fillet white neutral fish per person (thin and roughly equal sized fillets so they cook quickly and evenly)

1-2 teaspoons neutral oil, for coating the fish

Salt, to season

1 tablespoon jerk seasoning (see below for a homemade low FODMAP recipe)

2+ teaspoons neutral oil, for cooking the fish

For the pineapple salsa:

500-600g fresh pineapple, cubed (I used 1 medium pineapple)

1 bunch coriander, washed and finely chopped

50-125g pickled red onion (to your tastes)

Fresh or pickled jalapeno, to your tastes (optional)

Salt and white pepper, to your tastes

Lime zest, to your tastes

40-60ml (2-3 tablespoons) Remedy Sodaly Pineapple (use the rest to serve with the dish)

To finish:

Lime wedges (from the lime zested above)

Cooked Jasmine rice, to serve

METHOD

Step 1: Oil and lightly salt your fish fillets, then sprinkle over the jerk seasoning. Rub the seasoning into the fish on both sides, then set aside while you make the pineapple salsa.

Step 2: Chop your pineapple into bite sized pieces. Thoroughly wash and finely chop the coriander. Slice the jalapeno and the pickled red onion into small pieces.

Step 3: Combine the salsa ingredients in a medium bowl. Season the salsa with salt, white pepper and lime zest to your tastes. Drizzle over 40-60ml (2-3 tablespoons) Remedy Pineapple Sodaly then toss to combine.

Step 4: Thoroughly heat a non-stick pan over a medium heat. A heated pan is critical to ensure your fish doesn’t stick to the pan, so don’t rush this step. Once thoroughly warmed, add 1-2 teaspoons of oil per pieces of fish. I would recommend cooking them in two batches if you are cooking for 4.

Step 5: Place the fish in the hot pan (skin side down if your fish has skin) and cook for 2 minutes. Baste the base of the fish with oil and turn the heat down if the spices start to burn. After 2 minutes, carefully flip each piece of fish and cooking for an additional 1-2 minutes or until thoroughly cooked through. Allow to rest for a few minutes before plating.

Step 6: To serve, plate the fish with the salsa and some cooked Jasmine rice. Add a wedge of lime (from the lime we zested earlier) to each plate and serve alongside the remainder of the Remedy Pineapple Sodaly.

LOW FODMAP JERK SEASONING

And if you want to make a low FODMAP jerk seasoning from scratch, here's the downlow. As promised.

This recipe makes approximately 50g or enough for 1 tablespoon 1 teaspoon spice mix for each piece of fish. If you like things extra spiced, make a double batch.

• 1 tablespoon (15g) brown sugar, sieved or whisked to remove lumps
• 2 teaspoons (4g) allspice powder
• 2 teaspoons (4g) smoked paprika
• 2 teaspoons (10g) fine table salt
• 1-2 teaspoons cayenne powder (2-4g) see notes
• 1 teaspoon (2g) freshly cracked black pepper
• ½ teaspoon (1.5g) cinnamon powder
• ¼ teaspoon (1g) ground nutmeg
• ¼ teaspoon (1g) asafoetida powder*
• ¼ teaspoon (xxg) cumin powder (optional)
• Pinch clove powder, to your tastes (optional)

*Note: Asafoetida powder is a seasoning ingredient made from a variety of wild dried fennel. It has a cooked onion and garlic flavour which makes it a great replacement for, well, onion and garlic powder.

Asafoetida powder is very potent and is generally cut with flour. Choose a gluten free variety (generally made with rice flour instead of wheat flour) if you need the dish to be gluten free.

FODMAP NOTES

• Pickled red onion is low FODMAP in serves of up to 85g. In serves exceeding 85g, it contains moderate amounts of fructose. This recipe uses 50-125g pickled red onion and serves 4 people.
• Pineapple is low FODMAP in 140g serves per person. In serves of 195g or more, it contains moderate amounts of fructans. This recipe uses 500-600g pineapple and serves 4, meaning 1 serve contains approximately 125-150g pineapple. I recommend using 500g pineapple if you are currently on the low FODMAP diet.
• This recipe uses medium 1 jalapeno. If you are on the low FODMAP diet, this will still remain under a low fructose serve per person. However, you can also use pickled jalapeno instead, which is low FODMAP in up to 500g serves.
• Store bought Jerk seasoning isn’t always low FODMAP as it contains onion and garlic powder. See the recipe below for a low FODMAP jerk seasoning recipe.

If you don’t need this dish to be low FODMAP, you can use regular red onion (not pickled) and store-bought Jerk seasoning.