Sunday, June 16, 2024
HomeCaribbeanHealthful Cooking with Great Recipes

Healthful Cooking with Great Recipes

You know you want it...

Mocka Jumbies and Rum...

- Advertisement -

Steaming food is a healthful cooking method. Steaming preserves vitamins and minerals and uses no fat. You can place the food directly on the bamboo-slat base or on a plate set on the base. Should you choose to do this, it is best to line the basket to prevent the steamer from absorbing flavors. The basket can also be lined with parchment paper, cabbage leaves or banana leaves.

Cooking fish in a bamboo steamer lets you infuse fillets and whole fish with flavors that you choose, like herbs, wine and seasonings. Different fish take different times to cook, but since you are using moist heat, it is quite difficult to overcook the fish.


Prep time: 15 minutes. Cooking time: 10 minutes. Serves: 2

- Advertisement -

Things you’ll need:
Bamboo steamer
Banana leaves, cabbage leaves, or parchment paper

1 lb Mahi Mahi fillet
1 tsp coarse sea salt or kosher salt
Thinly sliced pickled ginger, to taste
3 tbsp thinly sliced green onion
1/2 red bell pepper, cut into thin slices
1/2 yellow bell pepper, cut into thin slices
1 tbsp dark soy sauce
1 tbsp light soy sauce
1/4 cup lightly packed fresh cilantro sprigs or flat leaf
Italian parsley

The Dish: Healthful Cooking With Great Recipes

Rinse and pat Mahi Mahi dry with paper towels. Rub both sides of fillet with salt. Place banana leaves in steamer, then fish. Top with the sliced bell pepper and ginger. Fit bamboo steamer in Wok over several inches of gently boiling water; cover. Gently steam for 10 to 12 minutes.

Sprinkle the fillet with green onions. Drizzle both soy sauces over the surface of the fish fillet. Garnish with cilantro sprigs and serve immediately.

Note: When you place the bamboo steamer in the wok, make sure that there is a space between water and bottom of the steamer basket.

Hint: For more flavor, you may replace half of the water with wine, soy sauce or Worcestershire sauce.


Prep time: 5 minutes. Cooking time: 20 minutes. Serves: 2

3/4 cup long-grain white rice, rinsed thoroughly
1/4 cup coconut milk
1/4 cup vegetable stock
2 tsp vegetable oil
Zest of 1/2 lime
1/4 bunch fresh cilantro, chopped very fine

Place the rice, coconut milk, stock, oil and 2 cups water in a heavy bottom saucepan. Bring to a boil uncovered, then turn to low, cover saucepan and simmer for about 20 minutes or until all liquids are absorbed. Fluff rice with a fork and stir in the zest and cilantro.

Note: If you have a rice cooker. Cook above ingredients according to the machine instructions.


Prep time: 10 minutes. Chilling time: At least 1 hour. Serves: 2 – 4

1 mango – peeled, seeded, and diced
1 green onion, chopped
1 tbsp chopped roasted red pepper
2 cloves of garlic, minced
2 tbsp chopped fresh cilantro
1 tbsp fresh lime juice
1 tbsp fresh orange juice

Stir the mangos, green onions, garlic, cilantro, lime juice, and orange juice together in a bowl. Chill at least 1 hour before serving.


Capt. Jan Robinson’s Ship to Shore Cookbook Collection is available at your local marine or bookstore. Visit www.shiptoshoreINC.com or email CapJan@aol.com.

- Advertisement -

Don't Miss a Beat!

Stay in the loop with the Caribbean


Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Capt. Jan Robinson
Capt. Jan Robinsonhttp://www.shiptoshoreinc.com/
Capt. Jan Robinson’s Ship to Shore Cookbook Collection is available at your local marine or bookstore. Visit www.shiptoshoreINC.com email CapJan@aol.com Tel: 704-277-6521. Don’t miss the new cookbook added to Jan’s collection: DINING ON DECK

So Caribbean you can almost taste the rum...

- Advertisment -
- Advertisment -spot_img

Recent Posts

Recent Comments