If we make the effort we can enjoy fresh fish three to four times per week. Simply buy more than you need, take it home, portion freeze it, and you've got fresh fish to enjoy any time. Remember to try different types of fish as each has a different texture and flavour. Most of our local fish can be used interchangeably in any recipe, so take your pick from King fish, Carite, Red snapper, White Salmon, Bouche, Ancho, Mahi Mahi to name a few. Remember, fish does contain much more protein than chicken; is lower in fat and quicker to prepare too.
PLANTAIN CRUSTED FISH>>
• 4 fish fillets
• 1 tbs ground chives
• 1 tsp French thyme
• 1 tsp minced garlic
• 2 cups crushed plantain chips
flour
• 1 egg
• oil to fry
• salt and pepper
Season fish fillets with garlic, salt pepper and fresh herbs.
Crush some plantain chips place in a plate.
In another plate place some flour.
Beat an egg and pour into a plate.
Dip fish into flour, then into egg and then into crushed plantain.
Fry in hot oil and serve immediately.
Serve with tomato salsa or tartar sauce.
Serves four
STUFFED FLYING FISH
Stuffing:
• 1 onion finely chopped
• 2 tbs vegetable oil
• 2 cloves garlic, minced
• 2 pimento peppers, seeded and chopped
• 1/3 cup finely chopped chive
• 2 tbs French thyme
• 1 hot pepper, seeded and chopped
• 8 ozs crab meat
• 1 cup bread crumbs
Heat oil, add onion, garlic, peppers, thyme, chives. cook until fragrant and soft, about six minutes, add crab, stir well add bread crumbs just to bind and bring together, about one half cup at a time.
If a little dry add some stock.
Adjust salt
Cool.
Fish:
• 10 flying fish fillets
• 1 lime
• salt
• 1 tbs ground chives
• 1 tsp French thyme
• 1 tsp ground garlic
• 2 tbs olive oil
• 2 cups good quality tomato sauce
• 2 tbs chopped chadon beni
Soak in lime and salt for five minutes, drain and rinse
Rub fish with ground herbs, olive oil and sprinkle with salt.
Make sure that you stuff the slits with herbs.
Place fish skin side down in a large shallow baking dish, spoon stuffing onto each fillet and press down.
Sprinkle with chadon beni, spoon tomato sauce on top and sprinkle with grated cheese if desired
Bake at 375ºF for 15 minutes.
Serves six.
CARIBBEAN FISH AND PASTA
• 1 lb firm fleshed fish cut into cubes marinated in two cloves minced garlic and one tablespoon minced chives salt and pepper.
• 1 onion, sliced
• 1 sweet bell pepper, cut into strips
• 1/3 cup chopped chadon beni
• 1/4 cup chopped parsley
• 2 tbs olive oil
• 1/2 lime
• 1/2 lb spaghetti pasta, boiled and drained
In a large skillet, heat oil, add onions and peppers, fry until fragrant, but still tender crisp, add fish and gently toss to combine, cook turning occasionally Add chadon beni, taste and adjust seasonings.
Cook for ten minutes until fish is tender and cooked.
Remove, toss with pasta and sprinkle with parsley.
Squeeze lime over and serve.
Serves four
