A Caribbean Diet Cookbook (11 page)

MANGO
TUNA

250
g
tun
a
chunks

1
ripe mango, peeled and finely chopped

2
scotch bonnet peppers, stems removed and chopped fine

1
onion
,
finel
y
chopped

4
mediu
m
sized
tomatoes,
finely
chopped

1
piece
of
cucumber
about
10cm
long,
peeled
and
chopped
fine

1
tablespoo
n
lime juice

2
tablespoo
n
white
wine
vinegar

1
teaspoo
n
muscovado sugar

1
teaspoo
n
Worcester sauce

Mi
x
al
l
o
f
th
e
ingredient
s
i
n
a
mediu
m
size
d
bowl
,
a
ll
except
for
the
tuna
fish.
Arrange
the
tun
a
o
n
a
plat
e
the
n
pou
r
ove
r
th
e
ingredients
.
Thi
s
dis
h
ca
n
b
e
serve
d
wit
h
salad
,
rice
,
or
potatoes.

GRILLED
RUM
KIPPERS

2
large
kippers

4
tablespoon
s
tomato
purée

1
teaspoo
n
lime juice

1
teaspoo
n
lemon
juice

2
tablespoon
s
o
f
dar
k
rum

2
cloves
of
garlic,
crushed

1
scotch bonnet pepper, stem removed, chopped fine

1
teaspoo
n
Jamaican
allspice

2
teaspoo
n
white
wine
vinegar

Blen
d
al
l
th
e
ingredients
,
excep
t
fo
r
th
e
kippers
,
i
n
a
blende
r
fo
r
a
minut
e
o
r
so
,
the
n
warm
the
contents
in
a
small
pan,
stirring
constantly.

I
n
th
e
meantime
,
gril
l
th
e
kipper
s
an
d
serv
e
the
m
o
n
a
war
m
plate
.
Pou
r
th
e
blende
d
mix
over the kippers and enjoy them with a salad or potato dish.

SEAFOOD
CASSEROLE

1
haddock fillet, skinned and cut i
n
t
o
larg
e
chunks

1
plaice fillet, skinned and cut into large chunks

1
tablespoo
n
virgi
n
oliv
e
oil

5
medium sized tomatoes, chopped

2
medium
sized
garlic
cloves,
crushed

125g
mushrooms, chopped

1
tablespoo
n
lemon
juice

2
tablespoon
s
white
wine
vinegar

150m
l
dry white wine

1
small courgette, trimmed and sliced

8
okras, trimmed and cut into two pieces

S
ome sea salt and freshly ground pepper

1
small onion, sliced

Fr
y
th
e
mushroom
s
an
d
garli
c
i
n
oliv
e
oi
l
fo
r
a
fe
w
minutes
,
ad
d
th
e
okr
a
piece
s
and
continu
e
t
o
f
r
y
fo
r
a
fe
w
minute
s
more
.
I
n
the
meantime,
place
the
fish
in
an
ovenproof
dis
h
togethe
r
wit
h
th
e
choppe
d
tomatoes
,
courgettes
,
an
d
slice
d
onions
.
The
n
pou
r
i
n
the
frie
d
mushroom
,
garli
c
an
d
okra
.
Sprinkl
e
wit
h
lemo
n
juic
e
and
white
wine
vinegar.
Pour
ove
r
th
e
dr
y
whit
e
win
e
the
n
sprinkl
e
wit
h
sal
t
an
d
peppe
r
an
d
place
i
t
i
n a
preheate
d
oven
a
t
Ga
s
Mar
k
5
(
190°C/375°
F
)
for
about
2
0
-
3
0
minutes.

BAKED
ISLAND
PEPPERS

4
large
green
peppers

125g
peeled prawns, thawed if frozen

125
g
crabmeat

60
g
slice
d
mushrooms

1
tablespoo
n
lime juice

1
scotch bonnet pepper, stem removed and chopped finely

1
teaspoo
n
white
wine
vinegar

2
medium sized tomatoes, chopped

60g
of grated parmesan cheese

1
tablespoo
n
virgi
n
oliv
e
oil

Som
e
se
a
salt

Carefully
cut
out
the
stems
of
the
pe
p
per
s
and
remove
them
along
with
the
seed
s
.
Place
th
e
pepper
s
i
n
boilin
g
wate
r
an
d
allo
w
the
m
t
o
stan
d
fo
r 5
minute
s
wit
h
th
e
hea
t
turne
d
off.
Drai
n
th
e
wate
r
an
d
se
t
the
m
asid
e
whil
e
yo
u
continu
e
wit
h
th
e
nex
t
task.

Fr
y
th
e
mushroom
s
i
n
oliv
e
oil
,
follow
e
d
by
the
scotch
bonnet
peppers
then
the

tomatoes
.
Continu
e
fryin
g
fo
r
a
whil
e
the
n
ad
d
th
e
prawn
s
an
d
th
e
crabmea
t
.
Continu
e
to
sti
r
the
n
pou
r
i
n
th
e
lim
e
juic
e
an
d
th
e
whit
e
win
e
vinega
r
an
d
fr
y
fo
r
a
fe
w
minutes.
Remove
the
pan
from
the
heat
then
stuff
t
he
peppers
with
the
mixture
an
d
to
p
the
m
up
wit
h
grate
d
parmesa
n
cheese
.
Plac
e
the
m
o
n
a
bakin
g
t
r
ay
in
a
pr
e
-
heate
d
ove
n
fo
r
25
-
30
minute
s
o
n
Gas Mark 4
(
180°C/350°
F
)
.