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Baked Haitian Fish

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Yvonne Aguilar Blackburn

"Baked Haitian fish fillets. Delicious and very healthy with a bit of a kick! Best served with steamed white rice."
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45 m servings 380 cals
Original recipe yields 6 servings (6 fillets)

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  • Prep

  • Cook

  • Ready In

  1. Preheat oven to 350 degrees F (175 degrees C). Place flounder fillets in a 9x13-inch baking dish.
  2. Mix lime juice, parsley, and salt together in a small bowl. Pour over fillets.
  3. Melt butter in a large skillet over medium heat. Add olive oil, onion, red bell pepper, orange bell pepper, jalapeno pepper, and garlic; cook and stir until tender, about 8 minutes. Stir in tomatoes, orange juice, jerk seasoning, salt, and pepper; bring to a boil. Remove from heat.
  4. Spread 3/4 of the onion mixture over the fillets in the baking dish.
  5. Bake in the preheated oven until fillets flake easily with a fork, 10 to 13 minutes. Let stand for 5 minutes before serving. Serve remaining onion mixture alongside fillets.


  • Cook's Notes:
  • Use tilapia fillets instead of flounder, if preferred.
  • For extra crunchy fish, set oven to broil and broil for 3 additional minutes.

Nutrition Facts

Per Serving: 380 calories; 26.5 g fat; 12.7 g carbohydrates; 23.5 g protein; 101 mg cholesterol; 943 mg sodium. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved

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