Perfect with some crusty bread, this simple healthy stew will soon become a favourite - make it with chicken if you prefer
- 1 tbsp olive oil
- 2 garlic cloves, crushed
- 1 tsp ground cumin
- ½ tsp paprika
- 200g can chopped tomato
- 1 red pepper, deseeded, cut into chunks
- 450g white fish fillets, cut into chunks
- handful coriander, roughly chopped
- 1 lemon, cut into wedges
MethodTip in the garlic, cumin and paprika and cook for 1 min. Add 100ml water and the tomatoes. Bring to the boil, then turn down the heat. Add the pepper, simmer for 5 mins. Add the fish, simmer for 5 mins. Serve with coriander and a wedge of lemon.
- 1kg medium-sized floury potato such as Maris Piper, unpeeled
- 10 tbsp vegetable oil
- 2 tsp mustard seed
- 2 tbsp curry leaf, fresh or dried
- 2 red onions, finely chopped
- 2 red chillies, deseeded and chopped
- 50g ginger, finely chopped
- zest 1 lemon
- 2 eggs, lightly beaten
- 600g skinless salmon fillet
- 250g skinless smoked haddock
- 300ml milk
- 6 tbsp plain flour, seasoned
- 3 eggs, lightly beaten
- 200g fresh white breadcrumb
- 4 tbsp mango chutney
- juice 2 limes
- 2 tbsp shredded mint
- Put the potatoes in a large saucepan, cover with salted water, bring to the boil and cook until tender. Drain, leave to cool, then peel and mash.
- Heat 4 tbsp of the oil in a pan set over a medium heat. Add the mustard seeds, half the curry leaves, onions, red chillies and ginger, and fry for 5 mins until the onions have softened. Add onion mixture to the mashed potato with the lemon zest, mix well, then work in the eggs.
- Put the salmon and smoked haddock in a pan. Add the remaining curry leaves, then pour over the milk plus enough water to cover. Put on the lid and simmer for 3-4 mins, then turn off the heat and leave the fish in the pan for 10 mins to finish cooking. Take the fish out of the milk and leave to cool. Using your hands, break into big flakes, add to the potato mixture and mix gently to combine.
- Shape mixture into patties about 9cm diameter and 3cm thick. For the coating, dust each with flour, then dip into the egg and coat with breadcrumbs. Transfer to a tray lined with baking parchment and chill for 30 mins. The fish cakes can be frozen at this point. Put the tray in the freezer and when frozen, pop the fish cakes in bags and seal.
- Heat the remaining oil in a frying pan and cook the fish cakes, in batches, for 7-8 mins each side, until golden and crisp. Drain on kitchen paper. To cook fish cakes from frozen, see below.
- Combine all the dipping sauce ingredients and stir in 4-5 tbsp water to thin it down. Serve with the fish cakes.
- 2 limes, juice and grated zest of 1, the other halved for serving
- 1 skinned white fish fillets, such as cod or hoki, about 175-200g/6-8oz each
- 2 lemons, juice only
- 2 x 15g packets fresh thyme (you need a lot for the aroma)
- ¼ tsp white pepper
- 1 tbsp dark rum
- 3 tbsp vegetable oil
- 1 onion, cut into thin rings
- a handful of fresh coriander, chopped
- 2 garlic cloves, chopped
- 1 beefsteak or 3 normal tomatoes, sliced
- 2 tsp dark muscovado sugar
- shake of Angostura bitters, optional
- basmati rice or boiled potatoes and steamed vegetables, to serve
- Pour the juice and scatter the zest of the first lime into a shallow dish big enough to fit the fish in one layer. Swirl the juice around so it covers the entire surface of the dish. Lay the fish on top and pour over the lemon juice.
- Strip the thyme leaves off the stalks and crush them with a pinch of salt and the white pepper using a pestle and mortar to make a rough paste. Tip the thyme paste over the fish and gently massage it in, taking care not to break up the flesh at all. Pour the rum over and give it one last rub. Cover and leave to marinate out of the fridge for about 1 hour.
- Heat the oil in a wide shallow pan with a lid. Throw in the onion rings and cook for 4-5 minutes until they begin to soften. Tip the coriander, garlic, tomato slices and sugar in with the onions, stir and cook for about 3-4 minutes until the tomatoes begin to release their juices and everything smells sweet.
- Lift the fish from its marinade and nestle it in the pan among the onions and tomatoes. Pour over the marinade, 3 tbsp of water and the Angostura bitters, if you are using it.
- Cover the pan and gently cook for 6-8 minutes until the fish flakes easily and the onions are softened but still have some bite to them. Season with salt and pepper. The authentic Trinidadian dish is tangy-sweet with lots of thyme flavour and very limey, so taste the sauce and if you want more tang, squeeze over the remaining lime. Serve with basmati rice or boiled potatoes and steamed vegetables.
- 2 dried ancho or guajillo chillies
- 1 tbsp olive oil
- 1 large onion, chopped
- 4 garlic cloves, chopped
- 1 tsp chipotle paste or 1 tsp smoked hot paprika (pimentón)
- 1 tsp ground cumin
- 700ml chicken stock
- 250g chopped tomato, from a can
- 200g large peeled raw prawn
- 300g halibut or other firm white fish fillets, cut into 2½ cm pieces
- 300g clam
- 500g small new potato, halved and boiled
- juice 2 limes
- lime wedges
- 1 avocado, chopped
- handful coriander leaves
- 1 small red onion, finely diced
- corn tortillas, sliced and baked
- Toast the chillies in a hot dry frying pan for a few moments (they will puff up a bit), then remove. Deseed and stem chillies, and soak in boiling water for 15 mins.
- Heat the olive oil in a large saucepan over a medium heat. Add the onion and garlic, season and cook for about 5 mins or until softened. Add the chipotle paste, reconstituted chillies, cumin, stock and tomatoes. Sauté for 5 mins, then purée until very fine in a blender. Pour back into the pan and bring to the boil. Reduce the heat and simmer for 10 mins. When close to eating, add the prawns, fish fillets, clams and potatoes. Place a lid on top and cook for 5 mins over a medium-high heat. Add the lime juice and serve with lime wedges, avocado, coriander, red onion and tortilla chips for sprinkling over.