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Overhead image of two plates filled with Jamaican rice and peas, Jerk cod, and topped with mango avocado salsa.
5 from 1 vote

Jamaican Jerk Cod with Mango Avocado Salsa

This Jamaican Jerk Cod with Mango Avocado Salsa is fresh, easy, and packed with delicious Caribbean spices and flavor. Ready in just 30 minutes, enjoy this super simple and healthy Jerk Marinated Cod with Jamaican Rice and Peas and sweet mango avocado salsa.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Servings: 4 people
Calories: 413kcal

Ingredients

For the Jerk Marinade

  • 3/4 tbsp Allspice berries coarsely ground
  • 1/2 large yellow onion peeled and roughly chopped
  • 3 scallions chopped
  • 1 Scotch Bonnet Chiles (or 1-2 habanero peppers) chopped
  • 2 cloves garlic peeled and chopped
  • 1/2 tbsp Chinese five-spice powder
  • 1/2 tbsp fresh ground black pepper
  • 1/2 tsp ground nutmeg
  • 1/2 tsp dried thyme
  • 1 tsp salt
  • 1/2 tbsp granulated sugar
  • 2 tbsp olive oil
  • 1/2 tbsp soy sauce

For the Jerk Marinated Cod

  • 4 (8 ounce) fillets cod or other white fish (such as tilapia, haddock, Mahi Mahi)
  • 2 tbsp olive oil divided
  • 1/2 cup Jerk Marinade Homemade or Store-Bought

For the Mango Avocado Salsa

  • 2 large ripe (yet firm) mangoes peeled, pitted, and diced
  • 1 small red bell pepper seeded and diced
  • 1/2 small red onion finely diced
  • 1 jalapeño seeded and diced
  • 1/4 cup fresh cilantro chopped
  • 2 limes juiced
  • 2 large ripe (yet firm) avocados peeled, pitted, and diced

Instructions

For the Jerk Marinade

  • Grind the allspice berries. Use a small food processor or spice grinder to coarsely grind the allspice berries (see notes). Transfer to the bowl of a large food processor.
  • Prepare the marinade. Add the onion, scallions, Scotch Bonnet Chiles (or Habaneros), garlic, Chinese five-spice, pepper, nutmeg, thyme, salt, and sugar to the bowl of your food processor with the ground allspice berries. Pulse and process until everything is coarsely chopped and combined. With the food processor running, add 2 tablespoons of olive oil and the soy sauce to the marinade. Remove lid and double-check that all the ingredients have been fully processed. Set aside.

For the Jerk Marinated Cod

  • Marinate the Cod. Transfer cod to a large baking sheet, pan, or plate. Drizzle with approximately 1 tablespoon of olive oil and top each fillet with approximately 2 tablespoons of Jerk marinade. Using the back of a spoon, gently rub the marinade all over the fillets. Set aside.
  • Cook. Heat a large skillet over medium-high heat. Add the remaining tablespoon of olive oil and swirl to coat the surface of the skillet. Carefully add the cod fillets to the skillet (discarding any remaining marinade), cover, and cook for approximately 5 minutes before flipping and cooking for an additional 5 minutes on the other side. Fish is ready when it reads 145°F with a digital read meat thermometer.
  • Serve. Serve with a big scoop of mango avocado salsa and Jamaican Rice and Peas, if desired.

For the Mango Avocado Salsa

  • Transfer all ingredients for the salsa (except for the avocado) to a large mixing bowl. Toss well to combine.
  • Just before serving, carefully mix in the avocado. Serve immediately or store in a sealed container in the refrigerator for up to 2 days.

Notes

  • Jamaican Jerk is known for being very spicy. If you are very sensitive to spicy foods, I recommend leaving out the Scotch Bonnet pepper (or habanero peppers) or using a MILD store-bought Jerk marinade.
  • Allspice berries are essential to the overall flavor of authentic Jerk Marinades. I do not recommend skipping them.
  • You will need to grind the allspice berries before processing with the remaining Jerk marinade ingredients. To do this, you will need to use a small food processor or spice grinder as a large food processor will be too large.
  • Scotch Bonnet peppers are the traditional pepper used in Jamaican Jerk recipes. Extremely hard to track down, habanero peppers make an excellent substitute.

Nutrition

Calories: 413kcal | Carbohydrates: 34g | Protein: 5g | Fat: 33g | Saturated Fat: 6g | Cholesterol: 8mg | Sodium: 747mg | Potassium: 808mg | Fiber: 11g | Sugar: 17g | Vitamin A: 1919IU | Vitamin C: 83mg | Calcium: 67mg | Iron: 2mg
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