Caribbean recipes · Page 3

Choosing a caribbean recipe on page 3

Compare the ingredients, cooking time and equipment below to find a dish that fits your plans. Each recipe includes quantities and a step-by-step method.

• Caribbean Callaloo and Saltfish Skillet

  Preparation takes 25 minutes. Cooking takes 25 minutes. Allow 50 minutes in total. Makes 4 servings. Key ingredients: saltfish, soaked and flaked, callaloo greens (substitute spinach/kale if unavailable), red bell pepper, yellow bell pepper, tomatoes. Equipment: large skillet or frying pan, mixing bowl, knife, cutting board, colander, stove.

  Kitchen tip: Soaking and boiling the salted fish properly helps reduce the saltiness for a balanced flavor.

• Caribbean Beef Stew with Cassava Dumplings

  Preparation takes 25 minutes. Cooking takes 50 minutes. Allow 75 minutes in total. Makes 6 servings. Key ingredients: beef chuck, cut into cubes, vegetable oil, onion, chopped, garlic, minced, dried thyme. Equipment: Pressure cooker (electric or stovetop), Large bowl, Wooden spoon, Measuring cups and spoons, Knife and chopping board.

  Kitchen tip: If you prefer a thicker stew, remove the lid after pressure cooking and simmer uncovered for 5-10 minutes to reduce the liquid.

• Caribbean Black Bean and Quinoa Stew

  Preparation takes 20 minutes. Cooking takes 50 minutes. Allow 70 minutes in total. Makes 4 servings. Key ingredients: olive oil, yellow onion, finely chopped, garlic, minced, red bell pepper, diced, carrots, diced. Equipment: large heavy-bottomed pot or Dutch oven, wooden spoon, measuring spoons, measuring cup, knife, cutting board.

  Kitchen tip: If using dried black beans instead of canned, soak them overnight and cook them fully before starting the recipe.

• Caribbean Poached Fish with Seasonal Vegetables

  Preparation takes 15 minutes. Cooking takes 15 minutes. Allow 30 minutes in total. Makes 4 servings. Key ingredients: firm white fish fillets (snapper, cod, or grouper), skin removed, low-sodium vegetable or fish broth, onion, thinly sliced, garlic, minced, red bell pepper, sliced. Equipment: medium skillet or sauté pan, shallow saucepan or wide skillet for poaching, cutting board, sharp knife, mixing spoon, serving plates.

  Kitchen tip: Pat the fish dry before seasoning to help the spices adhere better.

• Caribbean Poached Mahi-Mahi Grain Bowl with Mango and Black Beans

  Preparation takes 15 minutes. Cooking takes 25 minutes. Allow 40 minutes in total. Makes 2 servings. Key ingredients: mahi-mahi fillets, quinoa, rinsed, water or vegetable broth, black beans, cooked or canned, drained and rinsed, ripe mango, peeled and diced (about 150 g). Equipment: medium saucepan with lid, small bowl, large skillet or shallow sauté pan, knife, cutting board, measuring spoons, measuring cups.

  Kitchen tip: Poach the mahi-mahi gently to ensure tender, moist fish without drying.

• Caribbean Poached Fish with Callaloo and Sweet Potato Stir-Fry

  Preparation takes 15 minutes. Cooking takes 25 minutes. Allow 40 minutes in total. Makes 4 servings. Key ingredients: firm white fish fillets (snapper, grouper, or sea bass), vegetable oil, medium onion, finely chopped, garlic, minced, ground allspice. Equipment: deep skillet or wide pan with lid, medium saucepan, cutting board, sharp knife, wooden spoon, measuring cups and spoons.

  Kitchen tip: Be cautious when handling Scotch bonnet peppers; avoid touching your face and wash hands thoroughly after handling.

• Jamaican Oxtail Stew with Butter Beans

  Preparation takes 30 minutes. Cooking takes 180 minutes. Allow 210 minutes in total. Makes 6 servings. Key ingredients: oxtail, cut into chunks, vegetable oil, onion, chopped, garlic, minced, scallions, sliced. Equipment: large heavy-bottomed pot or Dutch oven, wooden spoon, knife, cutting board, measuring spoons, measuring jug.

  Kitchen tip: For richer flavor, marinate the seasoned oxtail pieces in the fridge overnight before cooking.

• Jamaican Brown Stew Chicken

  Preparation takes 20 minutes. Cooking takes 60 minutes. Allow 80 minutes in total. Makes 4 servings. Key ingredients: bone-in, skin-on chicken thighs and drumsticks, vegetable oil, onion, sliced, garlic, minced, green bell pepper, sliced. Equipment: large heavy skillet or Dutch oven, wooden spoon, sharp knife, cutting board, measuring spoons, measuring cups.

  Kitchen tip: For deeper flavor, marinate the chicken with salt, pepper, and a little soy sauce for 2 hours or overnight before cooking.

• Caribbean Pressure-Cooked Chicken and Pumpkin Stew

  Preparation takes 20 minutes. Cooking takes 30 minutes. Allow 50 minutes in total. Makes 4 servings. Key ingredients: skin-on, bone-in chicken thighs, fresh pumpkin, peeled and cubed, vegetable oil, onion, finely chopped, garlic, minced. Equipment: pressure cooker (electric or stovetop), cutting board, knife, wooden spoon or spatula, measuring spoons, measuring cups.

  Kitchen tip: For a milder stew, remove the scotch bonnet pepper before serving to reduce heat.

• Slow-Cooked Caribbean Pumpkin and Beef Stew

  Preparation takes 20 minutes. Cooking takes 60 minutes. Allow 80 minutes in total. Makes 6 servings. Key ingredients: boneless beef chuck, cut into 2-3 cm cubes, peeled and diced seasonal pumpkin, carrots, peeled and chopped, onion, diced, garlic, minced. Equipment: pressure cooker or Instant Pot, wooden spoon, knife, cutting board, measuring spoons, measuring cups.

  Kitchen tip: For a deeper flavor, marinate the beef with some of the spices and a bit of oil for 1-2 hours before cooking.

• Jamaican Beef Stew with Dumplings

  Preparation takes 30 minutes. Cooking takes 150 minutes. Allow 180 minutes in total. Makes 6 servings. Key ingredients: beef chuck, cut into 4 cm cubes, vegetable oil, onion, chopped, garlic, minced, freshly ground black pepper. Equipment: large heavy-bottomed pot or Dutch oven, wooden spoon, knife, cutting board, measuring spoons, measuring jug, mixing bowl, pot for boiling dumplings.

  Kitchen tip: Browning the beef well at the start adds depth of flavor to the stew.

• Slow-Braised Caribbean Jerk Pork with Coconut Rice Grain Bowl

  Preparation takes 25 minutes. Cooking takes 240 minutes. Allow 265 minutes in total. Makes 4 servings. Key ingredients: pork shoulder, bone-in, trimmed of excess fat, Caribbean jerk seasoning, vegetable oil, onion, chopped, garlic, minced. Equipment: large heavy-bottomed pot or Dutch oven, medium saucepan with lid, knife, cutting board, spatula or wooden spoon, measuring cups and spoons.

  Kitchen tip: For extra heat, add finely chopped Scotch bonnet peppers to the jerk seasoning or vegetables, using gloves when handling hot peppers.