Jerk Fish

If you’re craving bold Caribbean flavor in a healthy, quick meal, this jerk fish will hit every note. Tender, flaky white fish meets the smoky heat of classic Jamaican spices, giving you a dish that’s vibrant, aromatic, and unforgettable. Whether grilled, pan-seared, or baked, it’s the kind of recipe that brings island sunshine straight to your plate — no plane ticket required.

Table of Contents

Table of Contents

Why You’ll Love This Recipe

• Big, bold flavor – A perfect balance of heat, smoke, and subtle sweetness.
• Quick & easy – Ready in under 20 minutes from start to finish.
• Healthy & light – High in protein, low in fat, and naturally gluten-free.
• Versatile – Works beautifully with snapper, tilapia, cod, or any firm white fish.
• Authentic Caribbean taste – Homemade jerk seasoning gives it that signature depth and warmth.

This recipe stands out because it pairs fiery jerk spice with delicate fish, allowing the flavors to shine without overpowering — a beautiful balance of zest and simplicity.

Ingredients Needed

For the Jerk Seasoning

• 3 tsp garlic powder
• 3 tsp onion powder
• 2 tsp kosher salt (use 1 ½ tsp if using fine salt)
• 3 tsp dried thyme
• 2 ½ tsp brown sugar, lightly packed
• 2 ¼ tsp cayenne pepper (adjust for spice tolerance)
• 1 ½ tsp smoked paprika (or regular paprika if needed)
• 1 ¼ tsp ground allspice
• ½ tsp ground cinnamon
• ½ tsp nutmeg

For the Fish

• 4 white fish fillets (snapper, cod, or tilapia), about 160 g / 6 oz each, skinless and boneless (max 1.5 cm thick)
• 3 tbsp extra virgin olive oil

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How to Make Jerk Fish

Step 1: Prepare the Jerk Spice Blend

In a small bowl, mix together all the jerk seasoning ingredients until evenly combined. Spread the mixture onto a shallow tray just large enough to fit one fish fillet. This ensures even coating and helps the spices cling to the fish.

Step 2: Season the Fish

Pat the fish dry with paper towels — this helps the seasoning stick and prevents steaming. Press each fillet gently into the spice blend, coating both sides. Shake off any excess seasoning and place the fillets on a clean plate.

Step 3: Sear the Fish

Heat half of the olive oil in a large non-stick skillet over high heat. Once you see faint wisps of smoke, add two fillets (presentation side down). Sear for about 2 minutes, until a deep bronze crust forms with a reddish tinge.

Step 4: Flip and Finish Cooking

Flip the fillets carefully and cook for 1 minute more, or until the fish flakes easily and reaches an internal temperature of 55°C / 130°F. Avoid overcooking — you want moist, juicy flesh.

Step 5: Rest and Serve

Transfer the cooked fish to a wire rack and let it rest for 2 minutes to keep the crust crispy. Repeat with remaining fish, adding more oil as needed. Serve immediately with rice, plantains, or a fresh mango salsa for an island-style feast.

Serving and Storage Tips

To Serve:

• Pair with coconut rice, grilled vegetables, or a crisp tropical slaw.
• Add lime wedges or fresh herbs for a burst of brightness.

To Store:

• Keep leftovers in an airtight container in the fridge for up to 2 days.
• Reheat gently in a non-stick pan over low heat to maintain the crispy crust. Avoid microwaving if possible.

Helpful Notes

• Adjust the heat: If you’re spice-sensitive, halve the cayenne pepper.
• Make ahead: The jerk seasoning can be made in bulk and stored in an airtight jar for up to 3 months.
• Grill option: This recipe also works beautifully on a BBQ — just lightly oil the grill grates first.
• Oil swap: Coconut oil adds a touch of tropical richness if you prefer.

Conclusion

This jerk fish recipe is a bold, healthy, and flavor-packed way to bring Caribbean heat to your table. With minimal prep and maximum taste, it’s perfect for quick weeknight dinners or summer cookouts.

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👉 What sides did you serve with your jerk fish? Tell us in the comments!

Frequently Asked Questions (FAQ)

What fish is best to jerk?

Firm white fish like snapper, tilapia, cod, or grouper work best. They hold up well to the seasoning and quick cooking process.

Why is it called jerk?

“Jerk” refers to both the cooking style and the seasoning blend. The term comes from the Spanish word charqui, meaning dried or preserved meat — a nod to Jamaica’s traditional method of marinating and slow-cooking over pimento wood.

Is jerk seasoning good on fish?

Absolutely! The smoky, spicy, and slightly sweet flavor pairs perfectly with mild fish, enhancing rather than overpowering its natural taste.

Can I bake jerk fish instead of frying?

Yes! Bake the seasoned fish on a lined tray at 200°C / 400°F for 10–12 minutes, or until it flakes easily.

Is this recipe gluten-free?

Yes — all the ingredients are naturally gluten-free. Just double-check your spice labels to be sure.