Sardines in tomato sauce is a classic Caribbean dish that bursts with flavor.

This simple yet satisfying recipe transforms humble sardines into a comforting meal. Packed with protein and omega-3 fatty acids, this dish is not only delicious but also nutritious.

Whether served over rice, with bread, or as a standalone meal, this flavorful creation is a testament to the Caribbean’s culinary heritage.

Ingredients:
2 cans (4.5 oz each) sardines in tomato sauce
1 onion, chopped
2 cloves garlic, minced
1 green bell pepper, chopped
1 scotch bonnet pepper, minced (optional, for heat)
1 teaspoon dried thyme
1/2 teaspoon black pepper
Salt to taste
Chopped fresh parsley for garnish

Instructions:
Sauté the aromatics: In a large skillet, heat a tablespoon of olive oil over medium heat.

Add onion, garlic, green bell pepper, and scotch bonnet pepper (if using).

Sauté until softened, about 5 minutes.

Combine ingredients: Add the sardines and their tomato sauce to the skillet.

Stir to combine.

Simmer and season: Add thyme, black pepper, and salt to taste.

Bring to a simmer and cook for about 10 minutes, or until the sauce has thickened slightly.

Serve: Garnish with chopped parsley and serve with rice, bread, or your favorite side dish.

Tips:

For a richer flavor, you can add a splash of white wine or coconut milk.
If you prefer a chunkier sauce, break up the sardines with a fork before adding them to the skillet.
Adjust the heat level by adding more or less scotch bonnet pepper to taste.
Enjoy your homemade Sardines in Tomato Sauce!

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In Dominica, a Caribbean island, Bouillabaisse is a popular dish that has been adapted to incorporate local ingredients and flavors. The result is a delicious and warming soup that is perfect for a cold day or as a satisfying meal. Bouillabaisse is typically served with crusty bread, allowing diners to soak up the flavorful broth. Whether you’re a seafood lover or simply looking for a new soup recipe to try, Bouillabaisse from Dominica is sure to impress.

Here is a recipe for Bouillabaisse (Fish Broth) from Dominica:

Ingredients:

1 large onion, chopped
4 cloves of garlic, minced
2 tomatoes, chopped
2 large carrots, diced
2 stalks celery, diced
2 potatoes, peeled and diced
2 cups fish stock
2 cups water
1 teaspoon dried thyme
1 teaspoon dried parsley
Salt and pepper to taste
1 pound mixed seafood (such as fish, shrimp, crab, and mussels)
2 tablespoons olive oil

Instructions:

In a large pot, heat the olive oil over medium heat.
Add the onions, garlic, tomatoes, carrots, celery, and potatoes and cook until the vegetables are soft, about 10 minutes.
Add the fish stock, water, thyme, parsley, salt, and pepper and bring to a boil.
Reduce the heat and simmer for 10 minutes.
Add the mixed seafood to the pot and cook until the seafood is just cooked through, about 5-7 minutes.
Serve hot with crusty bread.

Enjoy your delicious Dominican Bouillabaisse!

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Quick and Easy…Caribbean inspired Salted Cod Casserole Recipe.
Salted Cod Casserole Recipe Ingredients:

• 1 egg hardboiled
• 1 lb salted cod (boiled)
• 3 potatoes (boiled)
• 3 tbsp breadcrumbs
• 1/2 tsp salt
• 1 cup milk
• 3 onions (sliced)
• 1 tbsp butter
• 1 tsp pepper
• 1 tsp garlic powder

How to Make Salted Cod Casserole:

1. Flake saltfish in reasonably large pieces. The grease casserole dish with butter. Place in dish a layer of sliced potatoes, then a layer of fish, and then a layer of onions.
2. Sprinkle with pepper, garlic powder and salt. Repeat until all ingredients are used up ending with a layer of fish. Add milk and sprinkle wih breadcrumbs and dots of butter.
3. Bake at 350F for about 30 minutes. Serve garnished with slices of hard-boilded eggs.

Recipe by:Yolande Cools-Lartigue author of The Art of Caribbean Cooking.

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