Caribbean Bowl with Jerk-Seasoned White Fish and Tropical Fruit Salsa (The Sprouted Kitchen Bowl + Spoon)
This was delicious and even a hit with the kids! I used petrale sole and did not cook the beans with jalepeño or bay.
- 1/2 pound black beans, soaked overnight
- 1 jalapeño, seeded
- 2 bay leaves
- sea salt
- 1 cup brown rice
- 1 shallot, minced (about 2 T)
- 3 T freshly squeezed lime juice
- 2 ripe mangos
- 2 large avocados
- 1/2 cup cilantro
- freshly ground pepper
- 1 t cumin, chili powder
- 1/2 t garlic powder, allspice, curry powder
- 1/4 t cinnamon
- pinch of red pepper flakes
- sea salt and pepper
- 2 T orange juice
- 1 1/2 pounds white fish (cod, maui-mahi, sole)
- 2T Coconut oil
- 1 ripe plantain
- 2 cups brown rice
- Drain the soaking beans and put them in a pot with jalepeno and bay leaves. fill with water to cover the beans by 3 inches. bring the water to a simmer and cook the beans uncovered for 50-60 minutes, until tender. when the beans are cooked, discard jalepeno and bay leaves, add salt, cover and set aside.
- Cook brown rice.
- To make the salsa, put the shallots and lime juice in mixing bowl. peel and pit the mangos and avocados and cut into small cubes. add them to mixing bowl with chopped cilantro and a pinch of salt and pepper. cover and set in fridge
- Preheat the oven to 375 degrees. fish can also be grilled
- For the jerk seasoning, mix all the spices, salt and pepper together in a small bowl. add the orange juice to make a spice paste. arrange the fish on a parchment lined baking sheet, skin side down (if skin is on). Brush the paste on the fish and bake for 12-15 minutes or until cooked through.
- Heat the coconut oil in a small skillet over medium heat. peel and slice the plantain into 1/2-inch-thick slices on a diagonal and sprinkle with salt and pepper and fry for 3 min per side.
- Serve each bowl with beans, a scoop of rice, fish, salsa and a few plantains.
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