Caribbean Jerk-Seasoned Salmon
Caribbean Jerk-Seasoned Salmon brings a warm, peppery heat balanced by fresh scallions, cilantro, and a hint of ginger. The fish is pan-seared for a crisp edge and finished to tender perfection, making it ideal for a weeknight dinner or a casual get-together when you want bold island flavors without fuss.
- Prep20 mins
- Cook5 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Caribbean Jerk-Seasoned Salmon, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 39
- Heart Health
- 62
- Metabolic
- 16
- Digestive
- 23
- Inflammatory
- 42
- Performance
- 44
- General Wellness
- 1
Place the salmon in a large bowl with ice-cold water and 1 pinch salt. Let it soak for about 10 minutes. Run a knife along the skin to remove all the scales.
- 2
Rinse the salmon in ice-cold water and lemon juice. Pat it dry with a paper towel.
- 3
Preheat the oven to 325 degrees F (165 degrees C).
- 4
In a small bowl, combine the garlic powder and 1/4 teaspoon salt. Lightly sprinkle the mixture over both sides of each salmon fillet. Rub the jerk marinade over both sides of the salmon.
- 5
Place the salmon fillets in a large bowl. Add the scallions, onion, cilantro, and ginger; mix well to combine.
- 6
Heat the oil in an oven-safe skillet over medium heat. Cook the salmon fillets skin-side down, in batches if needed, until the skin is golden, about 2 minutes. Flip and continue cooking until the flesh is pale pink, 1 to 2 minutes more. Transfer the skillet to the oven.
- 7
Bake the salmon in the preheated oven until the flesh flakes easily with a fork, about 2 minutes. Remove the skillet from the oven and let the salmon rest before serving, 3 to 5 minutes.
- Calories 138.43 kcal Moderate 7%
- Protein 7.46 g Moderate 15%
- Carbohydrate 8.77 g 3%
- Total Fat 8.44 g Moderate 11%
- Saturated Fat 1.23 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 15.31 mg Moderate 5%
- Sodium 212.82 mg Moderate 9%
- Dietary Fiber 1.28 g Low Source 5%
- Total Sugars 1.39 g --
- Added Sugars 0.52 g Low Source 1%
- Calcium 28.99 mg Low Source 2%
- Iron 0.31 mg Low Source 2%
- Potassium 262.6 mg Low Source 6%
- Vitamin A 12.63 mcg Low Source 1%
- Vitamin C 0.68 mg Low Source 1%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Garlic 🧄
- Onions 🧅
About This Recipe
Caribbean Jerk Seasoned Salmon is made with 11 ingredients and serves 4. It takes about 25 mins and is rated easy. Key ingredients include Fresh Cilantro, Fresh Ginger, Garlic Powder, and Green Onion. Each serving provides about 138.43 kcal.
Recipe Questions
- What is Caribbean Jerk-Seasoned Salmon made of?
- The main ingredients are Fresh Cilantro, Fresh Ginger, Garlic Powder, Green Onion, Jerk Marinade. The full list of 11 is above.
- How long does it take to make Caribbean Jerk-Seasoned Salmon?
- About 25 mins in total: 20 mins to prepare and 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 138.43 kcal. The full nutrition breakdown is above.
- Is Caribbean Jerk-Seasoned Salmon easy to make?
- This recipe is rated easy, with 11 ingredients and 7 steps.
- Is Caribbean Jerk-Seasoned Salmon healthy?
- Caribbean Jerk-Seasoned Salmon has an easyChef Pro health score of 47/100. Per serving, it provides 138.43 calories and 7.46 g of protein, or 15% of the Daily Value. Worth noting per serving: sodium at 212.82 mg (9% of the Daily Value) and saturated fat at 1.23 g (6% of the Daily Value). It contains Citrus, Fish, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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