The protein cooking time listed in this recipe has been updated.
As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Serving size
Ingredients
Ingredients
- 40g creamed coconut
- 1 handful of fresh coriander
-
2 tsp curry powder(Turmeric Ground, Coriander Ground, Onion Powder, Garlic Powder, Ground Fenugreek, Fennel Seed, Chilli Powder, Pepper Black Ground, Salt)
-
2 tbsp jerk seasoning(Onion Powder, Black Pepper, Thyme, Pimento, Coconut Palm Sugar, Chilli Flakes, Nutmeg, Clove, Sea Salt)
- 4 x basa fillets (Fish)
- 200g seasonal mixed tomatoes
- 240g sliced kale
-
200g brown rice(brown rice (100%))
- 2 garlic clove
- 1 pepper
- 1 unwaxed lime
-
230g red kidney beans(Rehydrated red kidney beans, water, salt.)
Allergens
Contains:
Fish
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 126Kcal | 542Kcal |
| 528kJ | 2269kJ | |
| Fat | 4.3g | 19g |
| of which saturates | 1.8g | 7.8g |
| Carbohydrates | 13g | 55g |
| of which sugars | 1.6g | 7.1g |
| Protein | 8.7g | 37g |
| Salt | 0.07g | 0.3g |
| Fibre | 2.2g | 9.4g |
Prep in 10
High protein
8 plants
Caribbean Basa Tray Bake with Rice & Beans
Responsibly-sourced basa fillets coated in Jerk seasoning are the star of this easy Caribbean-inspired traybake. Simply coat a rainbow of veg and rice with a homemade creamy curried sauce and place in the oven, top with the basa fillets in the last 10 mins of cooking, and you're done! Easy peasy.
Cooking Instructions
Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Boil a half-full kettle
- Pull out an ovenproof dish, a sieve, a jug & a large bowl
Prep the veg & sauce
- Halve the tomatoes
- Roughly dice the pepper. Roughly chop or crush the garlic
- Drain the beans
- In a jug combine the creamed coconut, half the curry powder, half the jerk seasoning and 300ml boiling water
Oven time
- Spread the tomatoes, beans, garlic, pepper and rice over an ovenproof dish
- Pour over the sauce, making sure that all the veg is covered, Season with salt and pepper
- Cover the dish with tin foil and bake for 40 mins
Prep the fish
- In a large bowl, mix the remaining curry power and jerk seasoning with 1 tbsp oil
- Add the basa fillets and coat with the spicy oil
- After the tray has been in the oven for 30 mins, remove the foil and place the fillets on top of the rice and the kale around
- Return to the oven for the final 10 mins
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
Last bits & plate up
- Meanwhile, roughly chop the coriander. Quarter the lime
- Serve the rice into bowls and top with the basa
- Garnish with the coriander and lime wedge
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