A super simple and affordable 15-minute summer meal that tastes amazing but comes together easily, this Jerk cod and mango salsa dinner is sure to become a family favourite. Sugar free, dairy free, gluten free, low carb option.
- 4 fillets cod (frozen defrosted or fresh) or similar meaty white fish
- 2 tablespoons Jerk seasoning (check ingredients to ensure it is sugar free - you can make your own if your prefer)
- juice of 1/2 lime
- sea salt & fresh ground black pepper
- 1/2 large mango (or a couple of handfuls of frozen defrosted mango), roughly chopped
- 1 ripe avocado, roughly chopped
- 2 large tomatoes, roughly chopped
- 3 spring onions (scallions), finely sliced
- juice of 1/2 lime
- 1 finely sliced red chilli or pinch of chilli flakes (I like chipotle chilli flakes), optional
- 1 mug Basmati rice, rinsed
- 2 mugs water or stock
- 1/2 (200g) pack grated creamed coconut block (or use 1 mug coconut milk in place of 1 of the mugs of water),
- a few handfuls of frozen baby leaf spinach
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An hour before cooking, place the fish (defrosted if using frozen) in a large freezer bag along with 1 tablespoon of the seasoning, the lime juice and a generous pinch of salt & pepper. Shake gently to coat the fish in the marinade, then leave to marinate in the fridge for 1 hour.
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Preheat the oven to 190C/375F/gas 5. Place the marinated cod on a lightly oiled or lined baking tray and sprinkle with the remaining tablespoon of the Jerk seasoning. Bake for 15 minutes, or until the cod is cooked through and flaky but not dry.
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While the fish cooks, prepare the salsa by mixing all of the ingredients in a bowl, and place the rice, water and creamed coconut or coconut milk in a large saucepan. Bring to the boil and allow to simmer for 12 mins, until all of the liquid is absorbed and the rice is fluffy, adding the spinach in halfway through. Stir the spinach through with a fork and serve with the baked fish and salsa.
*For a low carb version of this meal, swap the coconut rice for steamed cauliflower rice mixed with wilted spinach and desiccated coconut for a similar taste, or serve the cod with just the mango salsa and add some steamed green beans drizzled with butter and black pepper if you prefer.