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
- 25g honey
- 200g baby tomatoes
-
1 tbsp tamari (Soya)(water, soybeans, salt, spirit vinegar)
- 1 handful of fresh coriander
- 1 unwaxed lime
-
200g brown rice(100% Brown Rice)
- 1 cucumber
- 1 onion
-
4 tsp ginger & garlic paste(Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
-
200ml coconut milk(Coconut, Water)
-
140g tinned pineapple(pineapple, pineapple juice)
- 4 x basa fillets (Fish)
-
1 tbsp jerk seasoning(Onion Powder, Black Pepper, Thyme, Pimento, Coconut Palm Sugar, Chilli Flakes, Nutmeg, Clove, Sea Salt)
Allergens
Contains:
Soya, Fish
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 119Kcal | 495Kcal |
| 497kJ | 2072kJ | |
| Fat | 3.5g | 15g |
| of which saturates | 2.0g | 8.4g |
| Carbohydrates | 14g | 60g |
| of which sugars | 3.9g | 16g |
| Protein | 7.5g | 31g |
| Salt | 0.17g | 0.69g |
| Fibre | 1.5g | 6.3g |
High protein
7 plants
Jerk Basa with Coconut Rice & Pineapple Salsa
Bring Caribbean vibes to your next weeknight dinner. Coat responsibly caught basa fillets in spicy Jerk seasoning and sizzle till golden and tender. For your sides? Fluffy brown rice, enriched with creamy coconut and zingy lime, to soak up all the delicious juices. And a pineapple, tomato and cucumber salsa that packs a punch.
Cooking Instructions
Cooking Instructions
Before you start
- Preheat the grill to high (240C)
- Bring a large saucepan filled with salted water to a boil
- Pull out an large oven-proof fish, a sieve, a small bowl, a medium bowl & a grater
Cook the rice & prep the pineapple
- Add the rice to the saucepan and boil for 25 mins, then drain
- Strain the pineapple juice into the small bowl and set aside. Add the pineapple chunks to the medium bowl
Salsa time
- Finely dice the onion. Quarter the tomatoes. Dice the cucumber into 1cm cubes. Roughly chop the coriander. Zest the lime
- Add all to the bowl with the pineapple chunks, then squeeze in the juice from the lime. Season with a pinch of salt, toss to combine, then set aside
Make the pineapple sauce & grill the fish
- Add the honey, tamari, ginger & garlic paste to the pineapple juice and mix to combine
- Place the basa into the oven-proof dish and coat with the Jerk seasoning, a pinch of salt and pepper. Drizzle with 1 tbsp olive oil. Grill for 6 mins
- After 6 mins, pour over half the the pineapple sauce. Grill for a final 4 mins, until cooked through
Finish the rice
- When ready, return the rice to the saucepan, then add the coconut milk and remaining pineapple sauce. Stir to combine
- Cook for another 4-5 mins on medium-high heat, until the liquid is almost absorbed and coats the rice
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Serve the Jerk basa on plates, with the rice and pineapple salsa alongside
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