Packed with bold, aromatic spices and the essence of the Caribbean, these Jamaican Spiced Fish Fillets are a quick, healthy, and flavorful way to enjoy seafood. Coated in a fragrant dry rub of herbs and warm spices, then pan-seared or baked to flaky perfection, this dish delivers a smoky, slightly sweet, and soul-satisfying experience. Serve it alongside rice and peas, steamed vegetables, or fried plantains for an authentic island-style meal.
Why You’ll Love This Recipe
- Bursting with rich Jamaican flavors from a homemade spice blend
- Easy to prepare with minimal ingredients and quick cooking time
- Can be baked or pan-seared, depending on your preference
- Great for healthy weeknight dinners or casual entertaining
- Naturally gluten-free and low in carbohydrates
- Pairs well with traditional Caribbean side dishes
- Customizable heat level based on the amount of cayenne
- Uses pantry spices—no special ingredients required
- Ideal for meal prep and reheats well
- A versatile recipe suitable for various types of white fish
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- Snapper or other white fish fillets (skinless, boneless, thin cut)
- Extra virgin olive oil
Jamaican Spice Blend:
- Garlic powder
- Onion powder
- Dried thyme
- Ground allspice
- Brown sugar
- Cayenne pepper
- Ground cinnamon
- Kosher or cooking salt
- Ground nutmeg
- Smoked paprika
Directions
- Preheat your oven to 400°F (200°C) if baking, or heat a nonstick skillet over medium heat if pan-searing.
- In a small bowl, combine garlic powder, onion powder, dried thyme, allspice, brown sugar, cayenne, cinnamon, salt, nutmeg, and smoked paprika to create the spice rub.
- Pat the fish fillets dry with paper towels to remove excess moisture.
- Rub each fillet with olive oil on both sides.
- Generously coat each fillet with the spice blend, pressing the seasoning into the flesh for full flavor coverage.
- To Bake: Place the fillets on a parchment-lined tray and bake for 10–12 minutes, or until the fish flakes easily with a fork.
- To Pan-Fry: Cook the fillets for 3–4 minutes per side in a hot skillet until golden and cooked through.
- Serve hot with your choice of rice and peas, steamed cabbage, or fried plantains.
Servings and timing
- Prep Time: 10 minutes
- Cooking Time: 12 minutes
- Total Time: 22 minutes
- Servings: 4 servings
- Calories: Approximately 295 kcal per serving
Variations
- Grilled Option: Grill the seasoned fillets on an oiled grill for a smoky charred flavor.
- Spice Level Adjustment: Reduce cayenne for milder flavor, or increase it for more heat.
- Citrus Twist: Add fresh lime juice over the fish just before serving for brightness.
- Herb Additions: Garnish with chopped cilantro or parsley for freshness.
- Tropical Style: Serve with mango salsa or pineapple relish for a fruity contrast.
- Fillet Variety: Try with tilapia, mahi-mahi, or halibut for different textures.
- Jerk-Inspired: Add a pinch of ground cloves and a splash of lime juice to lean toward jerk flavor.
- Coconut Oil Substitute: Use coconut oil instead of olive oil for a Caribbean twist.
- Vegetarian Alternative: Use the spice blend on tofu or roasted vegetables.
- Marinated Version: Let the fillets rest with seasoning for 30 minutes before cooking for deeper flavor infusion.
storage/reheating
Storage:
Store leftover fillets in an airtight container in the refrigerator for up to 2 days. Keep sides separate to maintain texture.
Reheating:
Reheat gently in a skillet over medium heat for 3–4 minutes per side or in a preheated oven at 350°F (175°C) for 8–10 minutes. Avoid microwaving to preserve the texture of the fish.
FAQs
What kind of fish is best for this recipe?
Snapper works beautifully, but any firm white fish like tilapia, mahi-mahi, or cod can be used.
Can I make this spice blend in advance?
Yes, the spice blend can be made ahead and stored in an airtight container for up to 3 months.
Is this dish spicy?
It has a noticeable kick due to the cayenne pepper. You can adjust the amount to suit your heat tolerance.
Can I cook this fish in an air fryer?
Yes, cook at 375°F (190°C) for 8–10 minutes, flipping halfway through, until the fish is cooked through and crisp.
Is this dish suitable for meal prep?
Absolutely. It stores and reheats well, making it great for lunches or quick dinners.
Can I freeze the cooked fish?
Cooked fish can be frozen for up to 2 months. Reheat in the oven to restore texture.
What sides go best with this dish?
Traditional sides include rice and peas, steamed cabbage, fried plantains, or callaloo.
Can I use fresh herbs instead of dried?
You can substitute with fresh thyme, but reduce the amount by half since fresh herbs are more potent.
How do I know when the fish is done?
The fish should be opaque and flake easily with a fork. Avoid overcooking to prevent dryness.
Can I omit sugar from the spice blend?
Yes, though the brown sugar adds a subtle sweetness that balances the spices. You may substitute with coconut sugar or leave it out if preferred.
Conclusion
Jamaican Spiced Fish Fillets are a flavorful, healthy, and vibrant dish that captures the warmth of Caribbean cooking. With its aromatic homemade seasoning and quick preparation, this recipe is perfect for weeknights or special occasions alike. Whether baked or pan-seared, the fish comes out perfectly tender and bold, ready to be paired with traditional island sides or your favorite accompaniments. Bring the taste of Jamaica into your kitchen with this easy and unforgettable dish.
Print
Jamaican Spiced Fish Fillets
- Total Time: 22 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
Infused with bold Caribbean flavor, these Jamaican spiced fish fillets are coated in a vibrant blend of herbs and warm island spices. Whether baked or pan-seared, this healthy fish recipe delivers smoky heat, a touch of sweetness, and unforgettable jerk-inspired flavor. Perfect for a quick weeknight dinner or a soulful Caribbean meal.
Ingredients
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4 x 160g (6 oz) snapper or other white fish fillets (skinless, boneless, thin cut)
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3 tbsp extra virgin olive oil
Jamaican Spice Blend:
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3 tsp garlic powder
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3 tsp onion powder
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3 tsp dried thyme
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1 1/4 tsp ground allspice
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2 1/2 tsp brown sugar
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2 1/4 tsp cayenne pepper
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1/2 tsp ground cinnamon
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2 tsp kosher or cooking salt
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1/2 tsp ground nutmeg
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1 1/2 tsp smoked paprika
Instructions
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Preheat oven to 400°F (200°C) or heat a nonstick skillet over medium heat.
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In a bowl, mix all the spices to make your Jamaican dry rub.
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Pat the fish fillets dry with paper towels. Rub both sides with olive oil.
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Generously press the spice mix onto both sides of each fillet.
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To Bake: Arrange on a lined tray and bake for 10–12 minutes, or until fish flakes easily.
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To Pan-Fry: Sear fillets for 3–4 minutes per side until golden and cooked through.
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Serve hot with rice and peas, steamed cabbage, or fried plantains.
Notes
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Adjust cayenne for less or more heat.
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This rub works well on shrimp or grilled chicken too.
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For extra depth, marinate the fish with the spice rub for 30 minutes before cooking.
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Great with mango salsa or avocado slices on top.
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Category: Main Course / Dinner
- Method: Baking or Pan-Frying
- Cuisine: Jamaican / Caribbean
