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Citrus Jerk Tilapia & Roasted Garlic with an Herb Cauliflower Mash

Updated: Mar 13, 2020


Tilapia – 6 filets

Cauliflower – 1 large head

Heavy Whipping Cream – 2 tablespoons

Grass Fed Butter (salted) – 2 tablespoons

Sour Cream – 1 tablespoon

Salt – 1 teaspoon

Pepper – 1/2 teaspoon

Onion Powder – 1/2 teaspoon

Parsley – 1 tablespoon

Scallions – 1/4 cup

Olive Oil – 1 tablespoon

Lime Juice – 1 teaspoon

Cilantro – 1/4 cup

Roasted Garlic – 2 ounces (I put aside 3 cloves for the cauliflower mash) – I buy a container of the garlic already roasted from either Lucky’s or Trader Joes. You don’t have to use all of it but I do because WE love garlic. lol

Jerk Seasoning – 1 tablespoon

How to make your own Jerk Seasoning:

Garlic Powder -1 tablespoon

Cayenne Pepper – 2 teaspoons

Dried Thyme – 2 teaspoon

Onion Powder – 2 teaspoons

Dried Parsley – 2 teaspoons

Salt – 2 teaspoons

Ground Allspice – 1 teaspoon

Paprika – 1 teaspoon

Crushed Red Pepper – 1/2 teaspoon

Black Pepper – 1/2 teaspoon

Cinnamon – 1/4 teaspoon

Ground Nutmeg – 1/2 teaspoon

The Jerk Seasoning can be stored up to 3 months in an air tight container, this recipe makes 1/2 cup which equals 8 Tablespoons.


You will start by seasoning you're Tilapia with the jerk seasoning and set aside.

In a medium size pot bring 5 cups of water to a boil, while we wait for the water to boil we will get started on the fish so everything is done at the same time.

In a large roasting pan you will add the olive oil, spread evenly. Add the seasoned fish so they are side by side in the pan. Top the fish with about an ounce of the roasted garlic, scallions and lime juice. Bake in a 350 degree oven for 15 minutes. (I usually line my roasting pan in tin foil so its easier to clean up at the end of the night).

When your water is boiling take your cauliflower head and cut off the leaves and post. You will than cut the head into 4 pieces making it easier to cook through. Once the water starts to boil add the cauliflower and cover with lid. Lower the heat to medium and let cook for 5/6 minutes or until tender. Strain the cauliflower make sure to  remove all the access water and set aside and let cool for a few seconds.

I use a deep large mason jar to make my cauliflower mash (here’s a pic) I find it less messy and easy to pour on the plate.

I add all the mash ingredients into the jar, cauliflower, heavy whipping cream, butter, sour cream, 3 garlic cloves, salt, pepper, onion powder, parsley and I hit it with the Immersion blender until smooth. It takes about 3/4 minutes.

By the time your done with the mash your fish should be ready to be pulled out of the oven.

I add my mash to the plate first than a piece of fish on top. I make sure to take some of the juices in the pan where the fish was roasting and add it to the top of the fish and a little on the mash. Make sure you get that roasted garlic! So good!!

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