No meat, No problem!

By Lara Pickford-Gordon and Kaelanne Jordan (photos)

If you’ve given up meat for Lent, finding alternative meals that the entire family will enjoy can be a challenge. Also added to the stress is the hike in fish prices.

The Catholic News got a few fish and vegetarian meal suggestions from La Petite Fleur’s chef Shanice Louison and owner Bernadette Burke at their 22 Murray Street, Woodbrook bistro. These recipes, according to Burke are “healthy, economical and easy to prepare” and the ingredients are staples of any well-stocked kitchen. Visit catholictt.org for more Lenten recipes.

Saltfish accra

Yield: 20–30 accras

Ingredients

1 pack boneless saltfish

1 cup of flour

1 tsp baking powder

1 cup water

6 chadon beni leaves and/or seasonings of your choice

2 pimentos, finely chopped

1 small onion, finely chopped

2 cloves garlic, finely chopped

Preparation

1. Boil saltfish for 20 minutes to remove the excess salt. Strain and break up fillets into fine pieces. Set aside.
2. Dice the herbs, garlic, pimentos and onion.
3. In a bowl mix together flour and seasonings, baking powder.
4. Add saltfish.
5. Mix together until fully incorporated.
6. Add water and mix until a very thick batter is formed.
7. Cover and let rest for 1 hour.
8. In a deep-frying pan, gently spoon the batter in the oil.
9. Let fry for about 2 minutes before turning each ball.
10. Fry until golden brown.

Serve with tamarind sauce.

Roasted vegetable sandwich

Ingredients

1 eggplant

1 zucchini (or vegetable/s of your choice)

1 small onion, finely chopped

2 leaves of lettuce

2 small tomatoes

Preparation

1. Slice vegetables lengthways.
2. Brush in olive oil and sprinkle with salt and pepper.
3. Grill for 2 ½ minutes on each side.

Serve with crusty baguette, hops, ciabatta or bread of your choice.

To make yuca (cassava) fries

1. Peel the brown bark along with the purple underlayer off the yuca.
2. Cover it with tap water and cook until they are tender.
3. Drain the water, and let it cool. Cut in wedges discarding the tough fibres that run in the middle.
4. Fry the yuca in oil in batches 2–3 minutes per side, or until golden brown and crispy.
5. Drain on paper towels and immediately season with sea salt.

Served best with aioli sauce.

Did you know?

1. Eggplants, also known as ‘melongene’ and ‘aubergine’ are fruits.
2. They are commonly called the “king of vegetables” at least in India, as they are one of the most versatile and functional foods in the cultural gamut.
3. Eggplants aid in digestion, weight loss, improve bone health, prevent anemia and improve brain function.

White fish with cranberry sauce and creamy polenta

Ingredients

1 white fish fillet (the number of fillets can be adjusted to number of persons)

Seasonings—chadon beni, celery, pimentos, lime, garlic

black pepper

salt

½ cup flour

Paprika

Onion powder

Garlic powder

Vegetable oil or any other oil of choice.

Preparation

1. Remove fish from marinade and dip into flour seasoned with paprika, onion powder, garlic powder, salt and black pepper.
2. Fry until golden.

To make cranberry sauce

Preparation

Place 1 ½ tbsp dried cranberries into hot water to rehydrate, then drain.

Make a creole sauce: sauté sweet pepper, onion, garlic and tomatoes, add a little ketchup.

In a small bowl mix water and a ½ tsp corn starch. When it is combined add the sweet pepper etc. Place one cup water to other ingredients with the cranberries.

Creamy Polenta

½ cup corn meal

1 ½ cup cream

Onion, 1 clove garlic

Olive oil

Salt, black pepper

Preparation

1. Sauté chopped onion and garlic in 1 tsp of olive oil.
2. Gently add the cream whisking with each addition of cornmeal to get a creamy consistency; season to taste with salt and black pepper.

5 facts about whitefish

* It is one of the most reasonably priced fishes when compared to king fish and snapper.

* Whitefish helps fight inflammation.

* Supports the immune system.

* Helps to keep your bones strong.

* Supports nervous system and blood cells health.

* Low in LDL (the ‘bad cholesterol’).

* Low-fat source of protein.

FISH TIP: Fish stock from boiled fish head can be used as the base of the sauce.  Stock can also be made from leftover fish bones baked in the oven for 3-4 minutes, put into a pot of water and simmered for a few minutes then strained.  The stock is added to a “roux” which is a combination of equal amounts of butter or oil and flour which is cooked over a low heat until thickened but still creamy.