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5 Healthy Caribbean Recipes

The lively, colourful, and flavorful Caribbean cuisine is just as distinctive as the region's inhabitants, environment and oceans. There are many delicious foods that have been passed down from generation to generation on all of those islands that dot this lovely ocean.

Jerk is the name of a highly hot dry or wet rub that is used to cook chicken or other meat. It is the national dish of Jamaica and one of the most well-known Caribbean cuisines. The meat is smoked or grilled to fiery perfection after absorbing the flavours.

Jerk Chicken

  • Prep Time: 15 min
  • Cooking Time: 50 min
  • Servings: 5
  • Serving Size: 150 g

The tastiest Jamaican jerk chicken, with directions for grilling and baking! Its intense aroma is a result of hours of marinating in a colourful marinade with mouthwatering seasonings. Who can resist the mild char and irresistible spicy kick, though? An important recipe!

To create a great and straightforward Caribbean supper, combine it with fresh pineapple and coconut rice.

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Macronutrients per serving

  • Calories: 334 kcal
  • Protein: 37.7 g
  • Fat: 18.8 g
  • Carbs: 4.5 g

Ingredients

  • 5 bone-in skin on chicken pieces, thighs and legs, trim excess fat and skin
  • 3 green onions, cut into 2-inch pieces
  • 2 garlic cloves, peeled and smashed
  • 1 scotch bonnet, stem removed
  • 1 -inch piece ginger, peeled and sliced
  • 1/6 cup fresh lime juice
  • 1/8 cup soy sauce
  • ¾ tbsp brown sugar
  • ½ tbsp fresh thyme leaves
  • ½ tsp freshly ground black pepper
  • ½ tsp ground allspice
  • ¼ tsp ground cinnamon
  • ¼ tsp ground nutmeg

Instructions

  1. Put the chicken pieces in a sealable bag measuring one gallon.
  2. In a food processor, combine the remaining ingredients and pulse several times to chop (it should be somewhat coarse).
  3. Pour the mixture over the chicken in the bag, close it while squeezing out extra air, and then rub the chicken with the marinade. 3 to 24 hours should be given for resting in the refrigerator.
  4. Preheat the oven 375 degrees. Spray non-stick cooking spray on a baking sheet that measures 18 by 13 inches and line it with aluminium foil.
  5. Chicken marinade should be removed. Place pieces on a baking sheet, spacing them apart. Bake in a preheated oven for 45 to 50 minutes, or until well done, broiling for a few minutes towards the end for better browning.
  6. Alternatively, heat a gas grill to medium-high before using it (about 400 degrees.)
  7. Using tongs and an oily paper towel, clean the grill grates and give them a light oiling.
  8. Turn the chicken on the grill occasionally until it is well cooked (and lower the burning temperature if the chicken is browning too soon). nearly 30 minutes

Grilled Caribbean Jerk Shrimp

  • Prep Time: 25 min
  • Cooking Time: 10 min
  • Servings: 4
  • Serving Size: 170 g

This Grilled Caribbean Jerk Shrimp is a memorable addition to any meal, whether it serves as a delicious appetiser, stunning salad topper or the star of the main entrée.

Macronutrients per serving

  • Calories: 353 kcal
  • Protein: 37.7 g
  • Fat: 27.7 g
  • Carbs: 7 g

Ingredients

  • 1 lb. raw jumbo shrimp , peeled and deveined
  • 1/2 cup vegetable oil
  • 1/2 of a scotch bonnet, seeded and minced (more or less, for your heat preference)
  • 3 large garlic cloves, chopped
  • 1 tbsp. minced fresh ginger
  • 1 tbsp. brown sugar
  • 2 tsp. smoked paprika
  • 1 tsp. chili powder
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. Mexican oregano
  • 1 tsp. kosher salt
  • 1/2 tsp. black pepper
  • 1/4 tsp. cinnamon
  • 1/4 tsp. nutmeg
  • 1/4 tsp. allspice
  • chopped cilantro and fresh lime wedges, optional garnish

Instructions

  1. In a large, shallow bowl, put the shrimp. Place aside.
  2. Combine all of the ingredients, from the vegetable oil to the allspice, in a small bowl with high sides. Once there are no discernible pieces left, fully process the mixture with an immersion blender. Or use a blender or food processor.
  3. In order to coat the shrimp evenly, carefully pour the marinade over them. Cover and chill for two to three hours.
  4. Grills made of gas or charcoal should be heated to a temperature of about 475° for medium-high heat.
  5. If using a charcoal barbecue, spread the charcoal out into an even layer after allowing it to become completely hot and white. Well-lubricated grill grates. Place shrimp on the grates.
  6. Shrimp should be grilled for 3 to 4 minutes on each side, or until they are no longer opaque and have some char. Add some flaky sea salt and chopped cilantro as a finishing touch. Lime wedges should be provided for squeezing over the top.

Ackee and Saltfish

  • Prep Time: 25 min
  • Cooking Time: 10 min
  • Servings: 2
  • Serving Size: 230 g

The national meal of Jamaica is ackee and saltfish, which is excellent for brunch or breakfast. The salty tang and firm texture of salt fish nicely balance the nutty flavour of the ackee lobes.

Macronutrients per serving

  • Calories: 351 kcal
  • Protein: 29 g
  • Fat: 22.7 g
  • Carbs: 8.8 g

Ingredients

  • 8 ounces salt cod
  • 2 tablespoons neutral oil, such as canola or vegetable
  • 2 tablespoons) diced yellow onion, from 1/4 onion
  • 1/2 bell pepper
  • 1/2 Scotch bonnet chile, stemmed, seeded, and minced
  • 2 garlic cloves, minced
  • 1 small tomato , cored and diced
  • 1 scallion , thinly sliced
  • 2 tablespoons fresh thyme leaves and tender stems, chopped
  • One 18–20-ounce can ackee
  • Kosher salt and freshly ground black pepper

Instructions

  1. Salt fish should be rinsed under cold running water until all surface salt has been removed. Add new water to a medium bowl and transfer. Either soak for an hour at room temperature or cover and chill all night.
  2. Transfer the salt cod to a small saucepan and cover with fresh water after draining it and throwing away the soaking water.
  3. Cook for about 40 minutes, or until salmon flakes easily when tested with a fork, after bringing to a boil over medium-high heat. Taste the cod, and if it is still too salty (it should have a saltiness equivalent to bacon), drain and throw away the cooking water, put the fish back in the pan, cover with fresh water, and boil for another 20 minutes.
  4. Once the salt cod has been prepared and seasoned,Remove any bones and silvery membranes, then cook the fish to your preference, drain, and flake into 1/2- to 1-inch pieces. Place aside.
  5. Oil should be heated in a 12-inch skillet over medium heat until shimmering. Stirring occasionally, add the onion, bell pepper, Scotch bonnet, and garlic. Cook for about 5 minutes, until softened.
  6. Add the flaked salt cod and cook, turning periodically, for about 5 minutes, or until the fish is well cooked.
  7. Cook for about 5 minutes, or until the veggies are soft and the mixture is fragrant after adding the tomato, scallion, and thyme.
  8. Ackee should be added and gently stirred in to prevent the ackee from becoming mushy. Cook for about 3 minutes, or until ackee is well heated. Serve right away with sliced avocado on the side and season with salt and pepper to taste.

A workout you should try:

Caribbean-Spiced Roast Chicken

  • Prep Time: 15 min
  • Cooking Time: 1h 20
  • Servings: 6
  • Serving Size: 250 g

This chicken is quite tasty thanks to the tropical spices. The chicken is quite moist, and the spices had a lovely flavour. I packed the chicken with cilantro and lime wedges, and I heartily suggested it.

Macronutrients per serving

  • Calories: 577 kcal
  • Protein: 78.8 g
  • Fat: 23 g
  • Carbs: 2.6 g

Ingredients

  • 1 ½ tablespoons fresh lime juice
  • 2 fluid ounces rum
  • 1 tablespoon brown sugar
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon ground clove
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • 1 teaspoon black pepper
  • ½ teaspoon salt
  • ½ teaspoon dried thyme leaves
  • 1 (3 pound) whole chicken
  • 1 tablespoon vegetable oil

Instructions

  1. Set the oven to 325 degrees Fahrenheit (165 degrees C).
  2. Mix the lime juice, rum, and brown sugar in a small bowl;set aside .
  3. Cayenne pepper, clove, cinnamon, ginger, pepper, salt, and thyme leaves should all be combined. Oil should be used to brush the chicken before the spice mixture is applied.
  4. When the juices flow clear or a meat thermometer placed in the thickest portion of the thigh reaches 180 degrees F, place in a roasting pan and bake for about 90 minutes. While the chicken is cooking, baste it with the saved sauce every 20 minutes. Prior to carving, give the chicken 10 minutes to rest.

Escovitch Fish

  • Prep Time: 15 min
  • Cooking Time: 30 min
  • Servings: 4
  • Serving Size: 310 g

You must try the Jamaican Escovitch fish recipe! The crispy fried fish in this Escovitch recipe is topped with a fiery variety of pickled vegetables. It's quite simple to make and tastes fantastic. Especially if you prefer spicy food, this recipe is fantastic!

Macronutrients per serving

  • Calories: 577 kcal
  • Protein: 78.8 g
  • Fat: 23 g
  • Carbs: 2.6 g

Ingredients

  • 2 lbs Fresh fish
  • 1 tsp Salt
  • 1 tsp Black pepper
  • 1 tbsp Brown sugar
  • 4 Garlic cloves
  • 2 Medium onions Slice thin
  • 1 Large carrot Cut into thin strips
  • 4 Scotch bonnet pepper Deseed two and slice. Leave the other two whole
  • 10 Pimentos berries (allspice)
  • 2 oz Apple cider Vinegar
  • Cooking Oil
  • 1 Lime/lemon To wash the fish

Instructions

  1. In water containing lime or lemon juice, rinse the fish.
  2. Using kitchen paper rolls really aids in draining the surplus water and drying the fish as much as possible.
  3. To make the fish seasoning, combine the salt and black pepper.
  4. The fish should be well covered and seasoned. Make a few shallow cuts on the fish's sides, then season it by rubbing the spice in.
  5. Just enough cooking oil should be added to a frying pan to cover one side of the fish at a time (you are NOT deep frying the fish). Heat to a medium-high setting.
  6. The oil should be added to the half-cut garlic cloves, five grains of pimento berries, and one full scotch bonnet pepper.
  7. Place the fish carefully in the hot oil. Lower the heat to medium after two to three minutes. Cook the fish until crispy on both sides.
  8. Remove everything but roughly 1 tablespoon of the cooking oil. Add the onion, the remaining pimento berries, the sliced Scotch bonnet pepper, and the carrot strips to a small skillet over low heat. Sauté for two to three minutes.
  9. Cook for an additional 2–3 minutes after adding the vinegar and brown sugar.
  10. Pour over the fried fish, then set aside to let the flavours meld.
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