THE GALLEY SCOOP FISH CHOWDER Active Time
Total Time
Yield
30 MIN
40 MIN
Serves : 6 to 8
HOW TO MAKE IT 1. Heat oil in a large pan over medium heat; add cumin (geera) seeds and oregano. Add onion, pimento pepper, sweet potato, chillies and garlic and cook, stirring constantly for 1 minute. Add the fish stock. 2. Reduce heat and cover, leaving to cook for 10minutes, or until potatoes begin to soften. 3. Cut the fillets into chunks. 4. Place fish in a bowl and season with salt, pepper and chadon beni. 5. Add the fish, peas, corn. Uncover pan and cook over low heat for 7 -10 minutes, until fish is just cooked. Stir in the cream and remove from heat. 6. Garnish with parsley. 7. Serve at once. 8. Minerally white wines, like those from northern Italy’s cool Alto Adige region, are terrific paired with smoked fish.
Source: Seafood Industry Development Company Limited
CARIBBEAN FISHERIES TRAINING AND DEVELOPMENT INSTITUTE
Ingredients
Caribbean Seafood Extravaganza, Seafood Industry Development Company Limited
• • • • • • • • • • • • • • •
454 g (1 lb) of small Snapper fillets, skinned 45 ml (3 tbsp) vegetable oil 5 g (1 tsp) oregano or dried thyme 1 onion, diced ½ green pimento pepper, seeded and diced 225 g (½ lb) sweet potatoes, peeled and diced 2 - 3 fresh chili pepper, seeded and finely chopped 1 clove of garlic, minced 1 litre (4 cups) fish stock (optional) 50 g (¼ cup) whole kernel corn 125 ml (½ cup) cream 5 g (1 tsp) salt 1.25 g (¼ tsp) black pepper 30 ml (2 tbsp) chadon beni, minced 45 g (3 tbsp) fresh parsley, chopped (to garnish)
Photo By Chelsea Kyle, Prop Styling And Food By Ali Nardi
THE PORT NEWSLETTER | 17
THE GALLEY SCOOP BONITO PELAU Active Time
Total Time
Yield
30 MIN
40 MIN
Serves : 4 to 6
HOW TO MAKE IT
1. Skin and cube fillets of Bonito. 2. Wash with lime and season fish using chadon beni leaves, garlic and chive. Add 2 tablespoons of water with lemon juice, salt and white pepper. Set aside for 20 minutes. 3. Heat oil in pot. 4. Add sugar and brown the seasoned bonito. 5. Add cooking butter, rice, peas, corn and all vegetables. 6. Add salt to taste. 7. Add coconut milk and 1 cup of water, then leave to simmer until rice is cooked. 8. Serve with fresh salad or coleslaw. Source: Seafood Industry Development Company Limited
CARIBBEAN FISHERIES TRAINING AND DEVELOPMENT INSTITUTE
Ingredients • • • • • • • • •
Caribbean Seafood Extravaganza, Seafood Industry Development Company Limited
• • • • • • • •
1,362 g (3 lbs) skinless fillets of Bonito 454 g (2 cups) brown rice 454 g (2 cups) cooked green pigeon peas 227 g (1 cup) pumpkin, diced 6 red ounebtis, chopped 1 medium green sweet pepper, diced 113 g (½ cup) whole corn kernel 6 ochroes, chopped (optional) 1 coconut, grated or small pack coconut milk powder (to prepare 2 cups of coconut milk) 2 tbsp oil 45g (3 tbsp) brown sugar, for browning fish 1 cup, plus 2 tbsp water 3 chadon beni leaves, finely chopped 3 cloves garlic, finely chopped 30 ml (2 tbsp) lemon juice 10 g (2 tsp) salt 5 g (1 tsp( white pepper
THE PORT NEWSLETTER | 15
THE GALLEY SCOOP GRILLED KING FISH Active Time
Total Time
Yield
30 MIN
40 MIN
Serves : 10
HOW TO MAKE IT
Source: Seafood Industry Development Company Limited
1. Wash the steaks then season with salt and pepper for taste. 2. Combine the celery, chive, garlic and vinegar. Add the seasoned steaks and allow to marinate for half and hour 3. Hold until ready to grill 4. Heat grill until hot then reduce to medium heat 5. Ladle oil on the grill 6. Grill fish steaks for 3 minutes (1 ½ minutes on either side) basting occasionally with the marinade 7. Serve immediately 8. Place on a bed of cabbage and garnish with parsley and pimentos. Serve with steak fries and green salad or side dish of your choosing. CARIBBEAN FISHERIES TRAINING AND DEVELOPMENT INSTITUTE
Ingredients • 2,250 g (5lb) of Kingfish steaks • 1 whole lemon • 300ml (1 ¼ cup) oil • Salt, to taste • 15g (1tbsp) celery • 15g (1tbsp) chive • 15g (1tbsp) garlic Caribbean Seafood Extravaganza, Seafood Industry Development Company Limited 2008
• 50 ml (¼ cup) vinegar
CARIBBEAN CRAB CAK Serves 4
22 |
CARIBBEAN FISHERIES TRAINING AND DEVELOPMENT INSTITUTE
KES
INGREDIENTS
• • • • • • • • • • • • • • •
225g (1/2lb) white crab meat 1 potato, peeled and cut into chunks 1/8 tsp salt 4 scallions, chopped 1 clove of garlic, chopped 15g (1tbsp) fresh thyme, chopped 15g (1tbsp) fresh basil, chopped 15g (1tbsp) fresh cilantro, chopped 2.5g (1/2 tsp) mustard 1/2 fresh green chili seeded and finely chopped 1 egg, lightly beaten All-purpose flour, for dusting sunflower oil, for pan frying lime wedges, to garnish cherry tomatoes, chopped (to serve)
DIRECTIONS
1. Place potatoes and salt in a pan, then cover with water and bring to a boil. Reduce the heat and let simmer for 10-15 minutes or until softened. 2. Drain well; mash potatoes until smooth. 3. Pound scallions, thyme basil and cilantro until mashed together. 4. Add the herb paste to the potato. Add the crabmeat, mustard, chili, egg and pepper. 5. Mix well and cover. Chill in the refrigerator for 30 minutes. 6. Sprinkle flour onto a flat plate. Shape a spoonful of the crabmeat mixture into small balls. Flatten slightly and dust with flour, then shake off any excess flour. 7. Heat oil in a skillet over a high heat, then add the crab cakes. Cook in batches for 2-3 minutes. 8. Remove from oil and drain on paper towels. Set aside and allow to cool to room temperature. 9. Arrange crab cakes on a serving dish and garnish with lime wedges.Serve with a bowl of cherry tomatoes. THE PORT NEWSLETTER | 23
www.gritsandpinecones.com
INGREDIENTS
• 336g (3/4 lb) jumbo shrimp, shelled and deveined • ½ fresh pineapple, peeled and chopped or 1 can pineapple, drained • 50ml (1/4 cup) coconut cream • 30g (2 tbsp) Thai fish sauce or regular fish sauce • 5g (2 tsp) sugar • 30g (2 tbsp) fresh cilantro, chopped • 45ml (3 tbsp) oil DIRECTIONS
1. Mix together 2 tablespoons of coconut cream, curry and sugar to form a paste 2. Heat oil in a large skillet, add curry paste mixture stirring until bubbling 3. Add shrimp and cilantro and stir frequently for one minute. Add the remaining coconut cream and stir. 4. Simmer for 2 minutes, taste and add salt if necessary. Add the pineapple, simmer until shrimp is cooked. Serve Immediately. 5. Serve with steamed jasmine rice. Note: Coconut Cream and coconut milk are sometimes used interchangeably, but coconut cream is the pure cream skimmed off the coconut milk.
24 |
CARIBBEAN FISHERIES TRAINING AND DEVELOPMENT INSTITUTE
CURRIED PINEAPPLE & SHRIMP
Serves 4
www.myheartbeets.com THE PORT NEWSLETTER | 25
T
Recipe Credited to Safiya Beckford, MS, RD, CPT
1
Preheat large pot on medium heat and add the oil. Add onions and garlic; cook for 3-4 minutes, stirring occasionally. Add red pepper flakes and bay leaf; cook for 30 seconds, stirring once.
2
Add tomato paste and mix well to combine. Add tomatoes, sugar and vegetable stock,stir. Bring to a boil, cover and cook on medium heat for 20 minutes.
3
Add fish and potatoes, cover and cook on low heat for 20 minutes.
4
Add salt, pepper, lime juice, chives and 3/4 of shadon beni. Let stand for 5 minutes. Adjust any spices to taste if needed.
5
Serve hot garnished with fresh shadon beni and extra lime (optional).
INGREDIENTS 31/2 lbs
fresh tomatoes, coarsely chopped
1
large onion diced
5
large garlic cloves, minced
2tbsp
oil, for frying red pepper flakes bay leaves
1/4tsp
3
brown sugar vegetable stock (homemade 6 cups or low sodium recommended) 21/2 lbs fish fillet, cubed medium potatoes, cut into 4 smaller pieces (optional) 11/2tsp salt Ground black pepper to taste lime,juiced 1 cup chives, chopped 1/4 cup shadon beni, finely 2/3 chopped 1tsp
ij} Carribbean Fisheries and Training Institute
NOTES Any fish can be used for this recipe. •
If vegetable stock is not low sodium, use less salt.
•
Feel free to season to taste. Start with a little and gradually increase as you'd like. More vegetables can be added such as chopped carrots, cauliflower and/or celery if you want chunkier vegetables in your soup. This will also increase your servings of vegetables for the meal and fiber intake. Potatoes can be omitted to make it a low carb meal.
• •
This recipe can be stored well in an airtight food container for up to 5 days in the refrigerator or up to 3 months in the freezer. Thaw soup overnight in the refrigerator. Reheat on the stove or in the microwave for smaller portions.
CARIBBEAN FISHERIES TRAINING & DEVELOPMENT INSTITUTE
P.O Box 1150 Western Main Road, Chaguaramas, Port of Spain, Trinidad and Tobago
Telephone: 1(868)-634-4528/1635 Training Administration - ext: 204, 205 and 206 Community and Outreach – ext: 402 Website: https://cftdi.edu.tt Email: cftdi.registrydepartment@gmail.com