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Seafood

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Gluten Free Seafood

Roucou aka Achiote or Annatto Extract.

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I recall our grandma referring to this extract as ooucou and it always found it’s way in her stewed fish and Pelau dishes, to give it at that rich colour and flavor (according to her). Today at home it’s used in just about every Caribbean stew and soup I make and during the warm months (grilling season), it makes an appearance in some of my marinades as well.

You’ll Need…

2 cups Annatto seeds
4 cups water
4 tablespoon salt

  • I’m sure you can use the powdered annatto seeds, but do keep an eye on the label as some may have dye added. I found that the paste does contain added ingredients to help preserve it’s shelf life so I shy away from the paste.

This is a very simple and straightforward recipe. Refer to the video below for further explanation of anything I may miss in this recipe post.

While our dad did teach me his way of making this extract (as explained in the video below), this is my technique and it’s just a few simple steps with basically the same results.

Place the annatto seeds in a large bowl and we’ll follow the following ratio 1:2:1. Basically one part seeds, 2 parts water and one part salt.

In a large blow I placed the 2 cups of annatto seeds, followed by 4 cups warm water and 4 tablespoon salt. Basically for every cup of annatto seeds I added 2 cups of water and for every cup of water I added 1 tablespoon of salt.

Please note that the salt is what will cure the extract, but also be mindful when using this in your stews etc that it will add a salt component to that particular recipe. Also note that you should wear gloves if you’re concerned about having your hands stained with the red extract.

Annatto is an orange-red food coloring or condiment made from the seeds of the achiote tree (Bixa orellana), which grows in tropical regions in South and Central America ( 1 ). It has several other names, including achiote, achiotillo, bija, urucum, and atsuete.

Allow the seeds to soak in the warm water for about 10 minutes, then using your hands/fingers (rubbing motion), start removing the red off the seeds. The warm water along with the salt will assist in this (the salt will act as an abrasive). It will only take about 3-5 minutes.

All you have to do now is strain, bottle and store in a cool dark place. May I recommend that your strain the extract 2-3 times to remove all seeds and grit.

I keep mine in the fridge and use a tablespoon or so in dishes. You will have to give it a shake before using as it may settle.

Like the Caribbean Green Seasoning I shared many moons ago, this is yet another ingredient which will enhance you Caribbean cooking repertoire.

Gluten Free Seafood

Grilled Butter Garlic Shrimp.

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Here’s one of those recipes I’ve adopted as my own over the years. My first encounter with this (similar) was on a vacation in the Caribbean, where it was grilled over charcoal and it wasn’t shrimp which were used, but massive spiny lobsters.

You’ll Need…

4-6 large shrimp
6 cloves garlic (chopped finely)
2 1/2 tablespoon butter (melted)
1 tablespoon parsley (chopped)
1/2 teaspoon thyme
2 birds eye pepper (optional)
1/4 teaspoon sea salt
1/4 teaspoon black pepper
4 sprigs thyme (leaves)
2 lemons (divided)
1 scallion (chopped finely)

Note… add as much garlic as you like and if doing this dish gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.

Butterfly the shrimp (prawns) with kitchen scissors. Refer to the video below on how I did them. Wash with the juice of one lemon and cool water and pat dry.

Place the shrimp in your roasting (oven proof) pan.

Top with the salt and black pepper, then spoon on the combination of the melted butter mixed with the garlic, parsley, thyme, the juice of a lemon and the finely chopped Bird’s Eye pepper (optional).

Allow this to marinate for about 5 minutes – the time it takes for your oven to heat up. The oven will be very hot as we’re broiling these at 525F

On the middle rack in the oven it may take between 7-11 minutes (depending on the size of the shrimp or lobster tails you use). Yes you may use small lobster tails if you so prefer.

Top with some more freshly chopped parsley and a squeeze of lemon juice. The liquid at the bottom of the roasting pan will be packed with that lovely shrimp flavored garlic butter sauce – get some bread to dip!

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/ BTW, I believe our friends in Europe (especially the UK refer to these big shrimp as prawns.

Seafood

Caribbean Pepper Calamari.

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Pepper Calamari (or Squid, depending on where on the island you order from) is a MUST-HAVE dish whenever I visit my homeland of Trinidad and Tobago. I find that the more expensive the restaurant, it’s called Calamari and the cheaper the cost on a menu, they would call it Pepper Squid. So where’s my fave spot to order from.. read on!

You’ll Need…

1/3 lb calamari rings
1 teaspoon black pepper (divided)
1 cup all purpose flour
1/2 cup corn starch
1 cup butter milk
3 scallions (chopped)
2 scotch bonnet peppers (sliced, include seeds)
6 cloves garlic (chopped fine)
2 cups veg oil (for frying)
1/2 teaspoon sea salt
1/4 red bell pepper (diced fine)
1/4 orange bell pepper (diced fine)
1/4 lemon (juice)

Note! This is a SPICY dish, but if you wanted to cut back on the heat, use less of the Scotch Bonnet pepper and do not include the seeds or the white membrane surrounding the seeds.

I got the calamari rings in the frozen section of my grocers. They were thawed and washed with lemon juice and cool water. Then drained and placed in a deep bowl. I then covered them with the butter milk. Watch the video below for my tip if you don’t have buttermilk. Let that sit in the fridge for 2 hours.

We’ll toss the calamari rings in a sort of dusting or dredge. For that, combine the flour, corn starch and 1/2 the black pepper .

Prep the other ingredients.

Couple hours later, take the rings and toss them in the dredge and set aside. I placed them (once I shook off the extra dredge) on a sheet pan. Now heat the oil on a med/high flame and get ready to quickly fry them.

Fry them in batches and try to NOT over-cook them or they will go chewy. Once you see golden edges, remove and continue frying the rest (3-4 minutes tops). I placed them on a wire rack over a sheet pan. I find that if you place them on paper towels, they can go soggy.

While they’re still hot, sprinkle the salt over them.

Heat 2 tablespoon of the same oil we fried the Calamari with. When the wok (use a frying pan if you don’t have a wok) is still cool (with the oil), add the garlic, peppers and scotch bonnet pepper. This will gently flavor the oil. VENT your kitchen! Toss in the scallions and the remaining black pepper.

Three minutes (med/low heat), add the fried Calamari and toss to coat. Add a couple drops of sesame oil if you want a lovely additional flavor. I’m NOT a fan of sesame oil.

2 minutes later.. You’re DUN! Drizzle on the lemon juice as you serve and do include some lemon wedges on the side in the event your guests want a bit more of that citrus. Feel free to sprinkle on more salt if you wish.

Grab a cold beer and enjoy! Oh Yea.. my fave spot to have these pepper Calamari in Trinidad and Tobago is Town Restaurant in POS. However the last time I was there on the outdoor patio area, I kinda made my way onto the menu. Local mosquitoes were fascinated with my freshly shaved head. I fed a few!

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Seafood Pelau cooked in pot
Seafood

The Ultimate Seafood Pelau.

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A traditional Caribbean Pelau is a one-pot rice dish, loaded with rice, pigeon peas, carrots and meat or protein of some sort (chicken, beef, salted pigtails or salted salted beef), simmered in a rich broth of flavored with coconut milk and herbs. While this version is basically the same, since we’re using seafood as the ‘protein’, being mindful of the cooking time is the key to an iconic meal.

You’ll Need…

1 lb shrimp (large)
1 lb Cod (fish)
1 lb mussels
1 lb clams
1 lb lobster tail
1 tablespoon butter
2 scallions (chopped)
2 tablespoon Caribbean Green Seasoning (divided)
1 teaspoon black pepper (divided)
4 sprigs thyme
1 1/2 cups diced pumpkin
4-6 cloves garlic
1 large carrot (diced)
1 can pigeon peas (rinsed)
1 tablespoon olive oil
2 tablespoon golden brown sugar
1 1/2 cups coconut milk
1 tablespoon salt (adjust)
2 cups long grain par-boil brown rice
1/2 teaspoon grated ginger
3-5 bird’s eye pepper
4-7 cups of water (adjust)
3-4 tablespoon parsley (chopped)
1/2 lemon (juice)

  • you’ll need lemon or lime juice and cool water to wash the seafood

Clean and prep the seafood (watch the video below). With the shrimp and lobster, remove and save the shell as we’ll use those for making a rich stock. Tip! Use scissors to cut and peel back the lobster tails.

In a saucepan on medium flame, add the butter, scallions, 1/2 the black pepper and thyme. Give it about 30 seconds, then add the washed lobster and shrimp shell. Turn the heat down to low and let it go for about 4-5 minutes. Now add 3 cups cold water and bring to a boil (turn the heat to high). When it comes to a boil, reduce to a simmer and let it reduce by 2/3 (so we’re left with just over 1 cup of stock).

As the stock comes together, heat a heavy (large) pot on a high flame. This is the ‘stewing’ part of things. Add the olive oil followed by the brown sugar (watch the video below for mastering this step). The goal here is to melt the sugar, it will then go frothy and finally.. a deep amber in color (DO NOT ALLOW IT TO GO BLACK). When you get that amber color (it will go smokey) add the pigeon peas, pumpkin and carrots. Stir well.

Turn the heat to medium, add the garlic, onion, bird’s eye pepper (optional – or use your fav spicy pepper) and grated ginger. A minute later add the coconut milk and bring to a boil., then reduce to a simmer

As this comes up to the boil, chop the lobster into bite-sized pieces and the Cod into 1 inch pieces. Place all the seafood into a large blow, add the remaining black pepper, 1/3 of the salt and 1/2 Caribbean Green Seasoning. Stir well to coat everything.

Back to the main pot. 10 minutes on that simmer, add the washed rice, the remaining salt and the remaining Green Seasoning. Add 2 1/2 cups hot water and bring to a boil. Simmer with the lid on for 10 minutes.

Drain/Strain the stock and add it to the pot. That will add a lovely flavor to the dish, so do try to keep this step.

After about 7 minutes, tuck the clams and mussels into the pot making sure they’re in the sort of broth. After 3 minutes add the lobster and shrimp and mix (be gentle). Put the lid on and let it cook a further 4 minutes. Add the Cod to the pot and again being gentle, stir.

3 minutes later, taste and adjust the salt, top with the parsley and hit it a fresh squeeze of lemon juice.

Some key parts of the recipe to keep in mind. Depending on the rice you use, you will need to adjust the cook time and the amount of liquid you add in total. This version of Pelau is meant to be a bit “wet”, but do keep the lid on the pot after you switch off the stove and don’t open/serve for about 5 minutes. Try to NOT overcook the seafood. Typically I don’t like straying from traditional techniques, but adding a bit of white wine (before adding the water) when making the stock, will add a another subtle layer of overall flavor.

Serve warm and with a side salad, thick slices of Zabouca (avocado, pear) and make sure you have some peppersauce to kick things up further.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Seafood

Jamaican Fish Tea (soup).

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I know the title of the recipe will rub some people wrong in some way or the other, as every time I place a country’s name in one of my recipes, it’s just the norm. Hateful and sometimes ridiculous comments. Yes, throughout the Caribbean we have fish soup in one form or the other and they are usually very similar. For example, in Trinidad and Tobago (and many of the islands in the southern Caribbean) we have Fish Broff (broth).

You’ll Need…

1 fish head (about 2-3 lbs)
12 cups water
6-8 cups fish stock
3/4 tablespoon salt
1 onion (diced)
2 stalks celery (chopped)
6 cloves garlic (smashed)
6-8 sprigs thyme
3 med potatoes (cubed)
1 large sweet potato (cubed)
1-2 lbs pumpkin (cubed)
8-10 okra (chopped)
1 scotch bonnet pepper
2 small corn (cut into small pieces)
2 small carrots (diced)
1-2 lbs Jamaican yellow yam (diced)
6-8 pimento (allspice) berries
1/2 lime

May I recommend cubing the sweet potato, pumpkin, potato and yellow yam the same size for uniform cooking (time). In a traditional Jamaican Fish tea you’ll find that they use those packaged fish soup mixes (like Grace) and sometimes they may use all-purpose seasoning powder as well. I’m not the biggest fan of using such.

Prep the ingredients and set aside. I usually put the pumpkin, carrots, potatoes and yam in a bowl and cover it will cool water to prevent them from going discolored.

I’m using the head of a King Fish, but you can use your fav fish and if you’re concerned about the bones etc.. use boneless. Keep in mind that the true flavor will come from those bony parts. I washed the fish with the juice of a lemon (not mentioned in the ingredient list above) and cool water.

Put you big soup pot onto a high flame and go in with 12 cups of water. Place the fish into the pot as the water comes up to a boil, along with the thyme (see the video below for a lovely time), celery (leaves too), garlic, onion, salt, scallion and black pepper. Bring to a boil, then reduce to a simmer for 10 minutes.

It’s now time to add the body of the soup.. carrots, pumpkin, potato, sweet potato, Jamaican yellow yam and give it good stir. Top with the fish stock!

Float the Scotch Bonnet pepper, and try your best NOT TO BREAK IT or you’ll release the raw heat. Once you see it boiling, skim off any scum at the top (discard) and reduce to a simmer. Do add the pimento berries at this point.

After 14-20 minutes you can remove the thyme and you may also remove the scotch bonnet pepper now (we got the flavor from it) so you don’t risk breaking it. At this point I like removing the fish pieces out of the pot, remove the bones and add back the pieces of fish to the pot. It will take a few minutes and be sure it’s cool enough to handle.

Now add the okra and corn (I used Canadian sweet corn) and cook for (see my tip on fish stock addition in the video below) for 10 minutes and then get ready to personalize.. check and adjust the salt and if you like heat you can always break that Scotch Bonet pepper!

As you turn off the stove, add the lime juice and top with chopped parsley if you want. Serve hot and with a wedge of lime.

Be sure to tell everyone that they may encounter fish bones and should you have excess, be sure to freeze for a later date. See my tip on thawing/reheating in the video below.

I’m sure my Jamaican Fish Tea will be different than yours, but I can GUARANTEE YOU, it doesn’t lack in flavor! Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Seafood

Ground Provision Frittata.

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Frittata! Definitely not a dish you’d commonly associate with the Caribbean, but wait! I’ll show you how to use the technique to rock something deliciously Caribbean for your next brunch. A dish I try to make a few times during the summer, when we’re those lazy Sundays entices us to the backyard. Yea, this works great on the outdoor grill as well.

You’ll Need…

boiled ground provisions (see note below)
3/4 cups shredded prepared salted Cod (fish)
1 cup sharp cheddar (use your fav cheese)
5 large eggs
3 tablespoon chopped parsley
5-7 sprigs thyme
2-3 scallions (chopped)
3/4 cup sweet bell pepper (diced)
2 tablespoon butter
1/4 cup cream
3/4 teaspoon black pepper (divided)

Notes. I used leftover (boiled in salted water) green cooking banana, eddoes and sweet potato (about 1 lb in total), from the Stewed Salmon With Ground Provisions recipe I did previous to this one. You may watch that video to see how I prepared the ground provisions.

Preheat your oven to 425 F. On the stovetop, heat a non stick pan (makes for easier removal later when the frittata is out of the oven) on a medium flame and add the butter. As it starts to melt, move the pan around – I explain why in the video below.

Add the bell peppers, scallions and prepared salted Cod. Stir well, turn the heat down to low, add 1/2 of the black pepper and cook gently.

In a bowl or measuring cup as I did, whisk the eggs with the cream and remaining black pepper. Now add 1/2 of the cheese into this egg mixture. Tip! grated nutmeg in the eggs will give another lovely layer of flavor to the completed frittata.

Prep (remember they we’re previously boiled in water) the ground provisions by simply cutting them up into bitesize pieces.. make sure they’re room temperature.

4-5 minutes later (make sure you stir the pan a couple times), add the cubed ground provisions to the pan and stir well so they get coated with the base we made. Cook for 2-3 minutes.

Turn the heat up to medium/high and pour in the egg mixture to the pan. Be sure to scrape down the sides, top with the parsley and thyme leaves (no stems) and allow it to set for about 4 minutes.

Top with the remaining cheese and into the oven (make sure your pan is oven proof) on the middle rack for 15 minutes. IMPORTANT! Remember to wear gloves when removing from the oven as the handle will be HOT!

To add a lovely golden color on the top, I turned on the broil setting on my oven (525 F) and gave it a 3 minutes. Here’s where you MUST be diligent as it can burn very easily at this high temperature. So be close to the oven and keep checking the color after 1 minute and remove when it’s to your liking.

Allow it to cool for about 5 minutes before cutting wedges to serve. By using that non-stick pan it will come out easily. Be sure to scrape the sides if you find that it’s sticking to the pan (explained in the video).

How to prepare salted cod << Click to watch the video. You would have noticed that I didn’t add any salt to the dish. The ground provisions were boiled in salted water and the remaining salt from the Salted Cod was enough (to my liking). But you may top with sea salt when it comes out of the oven if you prefer.

If you’d like the outdoor grill version of this recipe, please leave a request in the comments section. Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/