A Caribbean Diet Cookbook (10 page)

COCONU
T
BA
Y
TROUT

2
medium sized whole trout

1
tablespoo
n
groundnu
t
oil

1
tablespoo
n
pal
m
oil

1
scotch bonnet pepper, stem removed and, chopped

3
cloves
of
garlic,
crushed

200g
tomatoes, cho
p
ped
fine

½
teaspoon
chopped
parsley

Base
d
o
n
a
Wes
t
Africa
n
tomat
o
sauc
e
recipe
this
mixture
is
delicious
with
most
fish dishes. Heat the oil in a small pan, then fry the onion and garlic
fo
r
a
fe
w
minutes.

Add
the
tomatoes,
pepper,
and
herbs
and
stir
i
n
well.
Leave
the
p
an
to
cook
on
a
lo
w
hea
t
fo
r
1
0
-
15
minutes.
In
the
meantime
wash
the
trout
then
place
them
on
a
foil
sheet
i
n
a
bakin
g
tray
.
Sprinkl
e
the
m
wit
h
a
littl
e
lim
e
juic
e
an
d
pou
r
th
e
cooke
d
tomato
,
pepper
an
d
her
b
ho
t
sauc
e
ove
r
the
m
an
d
bak
e
the
m
i
n
th
e
oven
set
to
Gas
Mark
4

(
180°C/350°
F
)
for 3
0
-
3
5
minutes.

KIN
G
PRAW
N
RU
M
CURRY

500
g
kin
g
prawn
s
,
peeled,
and
thawed
if
frozen

125m
l
natura
l
yoghurt

1
onion
,
chopped

2
garlic
cloves,
crushed

½
teaspoo
n
ginger

2
tablespoo
n
mil
d
curr
y
powder

2
tom
a
toes, chopped

2
scotch bonnet peppers, stems removed and, chopped

1
teaspoo
n
freshly
ground
black
pepper

½
teaspoo
n
se
a
salt

1
ba
y
leaf

2
tablespoo
n
groundnut oil

2
tablespoo
n
whit
e
rum

Fry
the
onions
and
the
garlic
in
a
saucepan
with
groundnut
oil
until
the
y
ar
e
lightly
browned
.
Ad
d
th
e
scotc
h
bonne
t
peppers
,
ginger
,
curr
y
powder
,
an
d
tomatoe
s
the
n
stir
an
d
coo
k
fo
r
a
fe
w
minutes
.
Sti
r
i
n
th
e
prawns
,
the
n
ad
d
a
ba
y
lea
f
an
d
simme
r
fo
r
about

3
0
minutes.

Stir
in
the
yoghurt
gradually
according
to
the
thic
k
ness
required.
Add
salt,
pepper,
an
d
whit
e
ru
m
,
an
d
continu
e
t
o
sti
r
fo
r
a
whil
e
the
n
let
it
simmer
o
n
a
lo
w
hea
t
fo
r
a
further

5
-
1
0
minutes.

This
dish can be served hot with plain or wild rice.

COCONU
T
CO
D
CURRY

500g
fillets of cod, skinned and cut in
t
o 5cm pieces

2
tablespoon
s
virgi
n
oliv
e
oil

2
tablespoon
s
mil
d
curr
y
powder

20g
olive oil butter

3
garlic
cloves,
crushed

2
mediu
m
size
d
onions
,
choppe
d
finely

2
cardamo
m
pods

200m
l
coconu
t
milk

2
tablespoon
s
lemon
juice

4
medium sized tomatoes, chopped

S
o
m
e
salt

Heat
the
butter
and
oil
in
a
pan
and
gently
fry
the
garlic
and
onions
until
they
are
soft.
Stir in
the
curry
powder
and
fry
for
a
couple
of
minutes,
then
stir
in
the
coconut
milk,
tomatoes,
cardamo
m
pods
,
an
d
lemo
n
juice.

Continu
e
t
o
fr
y
o
n
a
l
o
w
heat
for
2
minutes
then
add
the
fish
then
simme
r
fo
r
10
minute
s
the
n
seaso
n
wit
h
a little salt.
Serve
this
delicious
dish
with
rice
or
potatoes.

SALMON
& COCONUT

500
g
salmo
n
fillet
,
skinne
d
an
d
c
u
t
into
2
pieces

2
tablespoon
s
groundnut oil

1
tablespoo
n
dark
musc
o
vado
sugar

2
tablespoon
s
desiccate
d
coconut

125ml
white wine vinegar

2
teaspoon
s
Worceste
r
sauce

S
om
e
se
a
salt

S
ome freshly ground black pepper

2
tablespoon
s
lemon
juice

La
y
th
e
salmo
n
piece
s
o
n
som
e
foi
l
i
n
a
n
ovenproo
f
dis
h
an
d
sprinkl
e
the
m
w
it
h
groundnut
oil
.
Mi
x
th
e
whit
e
win
e
v
inega
r
wit
h
2
teaspoon
s
o
f
Worceste
r
sauc
e
,
a
little
salt
and pepper,
and
the
lemon
juice
then
pour
it
over
the
fillets.

Sprinkl
e
th
e
salmo
n
with
muscovado
sugar
and
desiccated
coconu
t
,
the
n
bake
the
m
i
n
a
pr
e
-
heate
d
oven
set
to
Gas
Mark
7
(
220°C/425°
F
)
for
20
minutes.
Enjoy
this
dis
h
wit
h
som
e sweet
potatoes
or
vegetables.

QUIC
K
HO
T
OYSTERS

20
unopened oysters

1
small onion, chopped

2
garlic
cloves,
crushed

60
g
tomat
o
purée

4
scotch
bonnet
peppers,
stems
removed
a
n
d
halved

1
teaspoo
n
ginger

1
teaspoo
n
se
a
salt

2
tablespoo
n
of
lime
juice

125ml
white wine vine
g
ar

Place
all
the
ingredients,
except
the
oysters,
in
a
blender
and
blend
into
a
sauce.
Prepare the
oysters;
place
them
under
a
hot
grill
and
grill
them
until
t
he
y
ope
n
.
Arrang
e
h
e
oysters
o
n
a
plat
e
an
d
sprinkl
e
the
m
wit
h
th
e
sauce
.
Enjo
y
wit
h
crust
y
bread.