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grilled sausages with bell peppers

Simple Summertime Roasted Sausages With Bell Peppers

summer roasted sausages with peppers

One of the things I look forward to every summer is firing up the grill and making simple family meals that deliver big flavor without requiring a lot of work. These sausages with peppers are one of those summertime dishes I try to make a few times during the warmer months, though I’ll admit they’re just as wonderful during the colder months when prepared indoors in the oven when it’s minus 20 C in Canada.

Now, I didn’t grow up eating dishes like this in the Caribbean, mainly because we never really had a true sausage-making culture back home (much has changed over the last 15 years, as noted during my visits), outside of blood pudding, or what many know as black pudding. However, with many of you asking for more of the everyday meals I prepare for my family here in Hamilton, Canada, this recipe fits perfectly into the “In Season” series I’ve been sharing over the past few months.

One thing I always remind people is that so much of what we cook is often determined by cost. Grab whichever sausages happen to be on sale that week because the combination of fresh herbs, onion, garlic, sweet bell peppers, and seasonal fruit will build layers of flavor that make this dish truly special. These easy sausages with peppers are simple, delicious, colorful, and completely hassle-free.

ingredients for making roasted sausages with bell peppers

Ingredient Guide

Italian Sausages The heart of the dish, providing rich savory flavor while becoming beautifully browned during roasting.

Peaches Adds seasonal sweetness that balances the savory richness of the sausages while bringing freshness to the finished dish.

Scallions Adds mild onion flavor and freshness as everything roasts together.

Bell Peppers Brings sweetness, texture, vibrant color, and develops deep caramelized flavor as they cook.

Sea Salt Helps season the dish evenly while enhancing the natural flavors of every ingredient.

Rosemary Adds earthy aromatic flavor that pairs beautifully with roasted meats.

Fresh Thyme Brings subtle herbal depth and helps perfume the olive oil as everything cooks.

Black Pepper Adds warmth and rounds out the seasoning.

Bird’s Eye Peppers Optional heat element for those who enjoy additional spice.

Onion Softens beautifully while roasting and contributes natural sweetness.

Garlic Creates a savory aromatic foundation that infuses the oil.

Celery Adds freshness and subtle texture contrast.

Olive Oil Helps everything roast properly while carrying the herb flavors throughout the dish.

Honey Adds slight sweetness and helps encourage caramelization during roasting.


Shopping Made Easy

• Any variety of sausage will work here, so shop based on what is on sale and what fits your weekly grocery budget.

• Bell peppers are usually more affordable when purchased in larger mixed packs.

• Fresh herbs are ideal, but dried rosemary and thyme can work in a pinch.

• Ripe but firm peaches work best so they hold their shape while roasting.

• Bird’s eye peppers can usually be found at Caribbean, Latin, or Asian grocery stores.

sausage with bell peppers grilled

Cooking Notes From The Kitchen

• I like placing the sausages in the freezer for about 30 minutes before slicing so they firm up and give cleaner cuts.

• So much of what we cook comes down to cost, so never hesitate to buy whichever sausage variety happens to be discounted.

• Different colored bell peppers help make the final dish much more visually appealing.

• The peaches become delicate fairly quickly, so handle them gently once roasting begins.

• The combination of roasting garlic, herbs, peppers, onions and sausage creates an incredible aroma while cooking.

• This recipe works beautifully outdoors on the grill or indoors in the oven during colder months.

grilled sausages with bell peppers

Simple Summertime Roasted Sausages With Bell Peppers

A simple summer recipe featuring juicy Italian sausages with peppers, fresh herbs, garlic, peaches, and onions roasted together for an easy family-friendly meal packed with incredible seasonal flavor.
Prep Time 15 minutes
Cook Time 30 minutes
Course In Season, Side Dish, Summer Recipes, Winter Recipes
Cuisine Fusion
Servings 4

Ingredients
  

  • 1 1/2 lbs hot Italian sausage cut into 2-inch pieces
  • 2 large peaches quartered
  • 2 scallions roughly chopped
  • 1 lb bell peppers cut into large pieces
  • 3/4 teaspoon sea salt
  • 1 tablespoon rosemary leaves
  • 6 sprigs thyme
  • 1 teaspoon black pepper
  • 2 bird’s eye peppers optional
  • 1 large onion cut into large pieces
  • 6 cloves garlic smashed
  • 2 stalks celery roughly chopped
  • 1/4 cup olive oil
  • 2 tablespoons honey

Instructions
 

  • I like to place the sausages in the freezer for about 30 minutes before slicing so they firm up nicely and hold their shape better when cut. Slice them into roughly 2-inch pieces.
    sausages wiht peppers in roasting pan for grilling
  • While I personally prefer using spicy Italian sausages, feel free to go wild with your own choice. So many times what we cook is determined by cost, so grab whichever sausage happens to be on sale because the other ingredients in this recipe will add tremendous flavor and texture to the final dish.
  • I enjoy adding seasonal fruit whenever possible, so for this version of sausages with peppers I opted for ripe but still firm peaches with the pits removed. If you wanted to keep things a bit more tropical, pineapple wedges would work wonderfully here as well.
  • Into your roasting pan add the sausages, peaches, scallions, bell peppers, sea salt, rosemary, thyme, bird’s eye peppers (cut or leave whole if you decide to include them) if using, garlic, celery, and onion. I like using different colored peppers because it helps the finished dish really stand out visually.
    vegetables with sausages for grilling
  • Pour the olive oil and honey (use 3 tablespoons of maple syrup if you prefer) over everything, then toss thoroughly so every ingredient gets evenly coated.
    sausages, peppers, onion, herbs, all dressed with honey and olive oil for roasting
  • Place uncovered on a grill preheated to roughly 500°F and close the lid.
  • If using an indoor oven instead, place uncovered on the middle rack and roast between 400°F and 415°F for roughly 30 to 40 minutes, giving everything a toss at least two times while it roasts.
  • After about 10 minutes on the grill, give everything a toss so the sausages begin browning evenly and all of the vegetables roast consistently.
  • At around the 20 minute mark, toss again and be prepared for that incredible rush of roasting goodness the second you open the grill. The olive oil now flavored with fresh rosemary, thyme, onion, and garlic, combined with the caramelization happening on the peppers and sausage, creates an aroma that immediately awakens your senses in the best possible way. These moments is what I live for as a chef.
    sausage with bell peppers grilled
  • Continue cooking until the sausages are fully cooked through, usually about 30 minutes on a propane grill. If using a smoker, expect the cooking time to take considerably longer.
  • Try not to move the peaches around too much once they have roasted for about 12 minutes as they become extremely delicate at this point and can easily begin falling apart.
  • Serve immediately while hot.
    finished roasted sausages with sweet bell peppers
  • If you want to keep things light alongside these delicious sausages with peppers, I highly recommend pairing them with heirloom tomato and watermelon salad, kale salad, creamy cucumber salad, or my always popular coconut rice.

Video

Notes

Frequently Asked Questions

 
Can I make sausages with peppers in the oven instead of grilling?
Yes. Roast uncovered on the middle rack at 400°F to 415°F for about 30 to 40 minutes, tossing periodically during cooking. During the cold winter months, this is how I do it at home.

What type of sausage works best for sausages with peppers?
Hot Italian sausage adds wonderful flavor, but mild Italian sausage, chicken sausage, pork sausage, or any variety on sale works perfectly. My daughter prefers using turkey sausages, but she also adds mushrooms and zucchini to the dish.

Can I substitute the peaches in this recipe?
Absolutely. Pineapple works beautifully if you want a more tropical version, while apples, pears, and firm nectarines can work nicely during cooler months.

Why freeze sausages before slicing?
A short time in the freezer helps firm the sausages up so they slice cleaner and maintain a better shape during roasting. You can pre-fry the sausages before slicing and adding them to the vegetables, to speed up the cooking time. However, I find that you get more flavour to the dish this way, as the sausage renders out some of its fat, and this tends to add a unique twist to the roasted sausages with peppers.

Why do roasted peppers become sweeter while cooking?
As bell peppers roast, their natural sugars begin caramelizing, which creates deeper sweetness and adds complexity to the finished dish.
 
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grilled summertime peaches

Addictive Summertime Glazed Grilled Peaches

grilled summertime peaches

During the summer months, I find myself leaning heavily into fresh local produce and making the most of ingredients while they’re naturally at their peak. These Grilled Peaches, along with my Juicy Jerk Pineapple Bites, Peach Chow, and Applewood Smoke Peach Chow I did with my good friend Chef Marc a few years back, are all on regular rotation in my kitchen this time of year and fit perfectly into my ongoing “In Season” series, where I celebrate ingredients that are local to me and readily available when they taste their absolute best.

Using the intense heat from my wood-burning oven allows for perfect caramelization of the natural sugars in the peaches while still maintaining their tender, juicy texture. What really takes this recipe over the top, however, is the finishing glaze made with maple syrup, brown sugar, orange extract, lemon juice, and sea salt. The sweetness gets balanced beautifully by the acidity of the lemon, while the salt helps heighten the overall roundness of those naturally fruity flavors in a way that really makes everything pop.

As simple as this recipe may seem, once you pull those peaches from the heat and catch that incredible perfume of roasted fruit drifting through the air, you’ll understand exactly why this has become one of my favorite summertime desserts. Definitely not a traditional Caribbean recipe, but very much in line with my philosophy of cooking with beautiful ingredients while they’re perfectly in season.

ingredients for glazed grilled peaches

Ingredient Guide

Peaches Firm ripe peaches hold up beautifully under high heat while releasing natural sugars that caramelize and intensify in flavor.

Oil A high smoke point oil allows the peaches to roast properly without burning while preventing sticking in the hot cast iron pan.

Brown Sugar Helps create the rich finishing glaze while adding deeper caramel sweetness to complement the fruit.

Lemon Juice Adds brightness and acidity which balances the sweetness and helps sharpen the overall flavor profile.

Sea Salt Enhances the natural fruit sugars and helps bring greater depth and roundness to every bite.

Maple Syrup Provides sweetness with subtle complexity and works beautifully with roasted stone fruit.

Orange Extract Adds citrus aroma and a delicate background note that complements the peaches perfectly.


Shopping Made Easy

• Fresh peaches are best sourced during peak summer months when local produce is naturally sweeter and more flavorful.

• Choose peaches that feel ripe but still slightly firm so they can withstand the cooking process.

• Grapeseed oil works wonderfully here, though avocado oil, peanut oil, sunflower oil, or clarified butter are equally good choices.

• Pure maple syrup will always give better flavor than pancake syrup alternatives.

• Orange extract is commonly available in the baking aisle of most grocery stores.


Cooking Notes From The Kitchen

• The hotter your cooking environment, the better the caramelization on the peaches.

• Wood fired ovens deliver incredible high heat, which speeds up the roasting process while intensifying flavor.

• Cast iron is ideal because it retains heat extremely well and helps create beautiful color on the cut surface.

• When flipping the peaches, pay attention to the gorgeous golden edges and the aroma released as the fruit begins roasting.

• As I mentioned in the video, Grand Marnier can be substituted for the orange extract if you prefer an adult version of these glazed grilled peaches.

• A touch of vanilla extract or ground cinnamon can also be added to the glaze for additional warmth and depth.

• Conventional ovens work perfectly fine as well, though finishing time may take a bit longer compared to direct high-heat cooking.

grilled summertime peaches

Addictive Summertime Glazed Grilled Peaches

These beautifully caramelized Grilled Peaches are roasted over high heat then finished with a maple cbrown sugaritrus glaze that perfectly balances sweetness, acidity, and fresh seasonal summer flavor.
Course Dessert, In Season, Summer Recipes, Vegan, Vegetarian
Cuisine Fusion
Servings 4

Ingredients
  

  • 2 lbs ripe peaches firm, halved, pits removed
  • 2 tablespoons oil high smoke point
  • 2 tablespoons brown sugar
  • 1/2 lemon juiced
  • 1/4 teaspoon sea salt
  • 2 tablespoons maple syrup
  • 1 tablespoon orange extract

Instructions
 

  • Wash the peaches thoroughly and pat dry with paper towels. Cut them in half, remove the pits, and set aside.
  • Heat your cast iron pan inside a wood fired oven or outdoor grill until properly hot. Add the oil and coat the surface evenly. I used grapeseed oil because of its high smoke point, though avocado oil, peanut oil, clarified butter, or sunflower oil all work equally well.
    cast iron pan heating to roast peaches
  • Carefully remove the hot pan and place the peaches cut side down onto the surface.
    grilling peaches cut side down
  • Return the pan to the heat and roast for about four to six minutes.
    roasting seasonal ripe peaches
  • Remove the pan (wear thick heta proof gloves)and carefully flip the peaches over to expose the now beautifully golden caramelized edges. At this stage be prepared for the lovely perfume of roasted peaches filling the air.
    adding the glaze to grilled peaches
  • In a small bowl whisk together the brown sugar, lemon juice, sea salt, maple syrup, and orange extract until smooth.
  • Drizzle or brush the glaze generously over the peaches.
  • As I mention in the video, the orange extract can easily be replaced with Grand Marnier and adding a bit of vanilla extract or ground cinnamon works beautifully as well.
  • Place the pan back into the oven and continue roasting for another three to five minutes. Keep a close eye on the tops so they do not burn.
    glazing grilled peaches in a high heat oven
  • Rotate the pan occasionally to ensure even color and proper caramelization.
    summertime glazed grilled peaches
  • Remove from the heat and serve immediately.
    glazed summertime grilled peaches
  • If using a conventional indoor oven simply set it to 425°F and adjust cooking time accordingly, particularly during the finishing stage where it may take slightly longer than cooking over direct high heat.
    grilled peaches topped with maple brown sugar glaze

Video

Notes

Frequently Asked Questions

 

Can I make grilled peaches in a regular oven?

Absolutely. A conventional oven set to 425°F works very well, though cooking times may run slightly longer, especially during the finishing stage when it’s time to caramelize the tops on the peaches.

Why are grilled peaches better when cooked over high heat?

High heat allows the natural sugars within the peaches to caramelize quickly, which develops a deeper flavor while maintaining texture.

Can I substitute orange extract in grilled peaches?

Yes. As mentioned in the recipe video, Grand Marnier works beautifully. Vanilla extract or a touch of cinnamon are also excellent options.

Why add sea salt to grilled peaches?

Even a small amount of salt helps heighten the natural sweetness of the peaches while balancing the acidity and richness of the glaze. Note! You can dust the grilled peaches when they’re done glazing with flaked finishing salt for a slight contract finishing note.

What can I serve with grilled peaches?

They are fantastic on their own, but pair exceptionally well with vanilla ice cream, coconut mango ice cream, coconut ice cream, pancakes, waffles, or yogurt.
Tried this recipe?Let us know how it was!
summertime grilled corn salad

Grilled Corn Salad: The ULTIMATE Summer Side Dish

summertime grilled corn salad

This Grilled Corn Salad is not necessarily a traditional Caribbean recipe, with our adoration of grilled corn (we say roast corn) throughout the Caribbean, along with the fresh and vibrant ingredients used here, it’s definitely a crowd pleaser, and something I’ve served many guests over the years. The combination of smoky grilled corn, sweet pineapple, crisp vegetables, and a bright dressing makes this grilled corn salad a delicious introduction to summertime and eating a little lighter without sacrificing flavor.

Corn has always been one of those ingredients that brings back fond memories for me. Growing up in the village of Guaracara, Trinidad and Tobago, I can still remember planting, tending, and harvesting corn alongside my mom, dad, and siblings. It was a small plot (known as a kitchen garden), planted and cared for entirely by hand, without the aid of machinery. During the dry season, we’d spend hot evenings among the corn bush, and I can still recall the heat radiating off the plants, at times almost stifling in the fading sunlight. Looking back, those moments remind me of the simple pleasure of working alongside family and the satisfaction of harvesting something we nurtured from seed to table. Perhaps that’s one of the reasons roasted corn remains so special to me today.

The grilled pineapple is equally nostalgic. It reminds me of the freshly harvested pineapples we enjoyed as children from the vendor who also grew them in Williamsville, a small village not too far from ours. The fragrance was almost heavenly, filling the air the moment one was cut open. Even today, that unmistakable aroma takes me right back to those simple moments and serves as a reminder of just how incredible fresh ingredients can be.

Whether you’re serving it at a backyard barbecue, taking it to a summer gathering, or enjoying it as a light lunch, this grilled corn salad delivers big flavor with very little fuss. If you’re looking for other simple and remarkably tasty Caribbean-inspired salads, may I suggest my Heirloom Tomato and Watermelon Salad, the Summertime Creamy Cucumber Salad, Smashed Cucumber Chow, the Shrimp Avocado Mango Salad, or, if you prefer something more traditional, the Orange Pineapple Salad.

ingredients for grilled corn salad

Ingredient Guide

Corn Provides the smoky, sweet foundation of the salad and delivers wonderful texture after grilling.

Pineapple Adds tropical sweetness and caramelized flavor that pairs beautifully with the charred corn.

Bird’s Eye Pepper Contributes optional heat and a subtle Caribbean flair.

Red Onion Brings sharpness and freshness that balances the sweeter ingredients.

English Cucumber Adds a refreshing crunch and lightness to the salad.

Tomato Introduces juicy freshness and natural acidity.

Celery Offers crisp texture and freshness.

Sweet Bell Peppers Add color, sweetness, and crunch.

Cilantro Contributes a bright herbal freshness that lifts the salad.

Sea Salt Enhances and balances all of the flavors.

Black Pepper Adds gentle warmth and seasoning.

Olive Oil Forms the base of the dressing and helps carry the flavors throughout the salad.

Honey Balances acidity while complementing the sweetness of the grilled pineapple.

Garlic Adds depth and savory character to the dressing.

Lemon Juice Brings brightness and acidity that ties everything together.

roasted corn salad

Shopping Made Easy

• Fresh sweet corn is easiest to find during peak summer months at grocery stores and farmers’ markets.

• Choose a ripe pineapple with a sweet aroma and a slight give when pressed.

• Bird’s eye peppers are often available at Caribbean, Asian, and international grocery stores.

• English cucumbers work well because they have fewer seeds and a mild flavor.

• Fresh cilantro is typically stocked in the produce section alongside other fresh herbs.

• Local farmers’ markets are excellent sources for tomatoes, peppers, and seasonal vegetables.

Cooking Notes from the Kitchen

• Rotate the corn regularly while grilling to achieve an even balance of char without burning.

• Pineapple grills quickly because of its natural sugar content, so keep a close eye on it.

• Grilling corn in the husk creates a steaming effect that helps prevent scorching.

• Remove the seeds from the bird’s eye peppers if you prefer a milder heat level.

• This grilled corn salad can be served immediately or chilled before serving.

• Diced avocado, ripe but firm mango, grilled zucchini, or broccoli make excellent additions when in season.

summertime grilled corn salad

Grilled Corn Salad

This grilled corn salad combines smoky charred corn, sweet grilled pineapple, fresh vegetables, and a simple honey citrus dressing. It's the perfect summer side dish for barbecues, cookouts, and outdoor gatherings.
Prep Time 20 minutes
Cook Time 20 minutes
Course Grilling, In Season, Side Dish, Summer Recipes, Sunday Dinners, Vegan, Vegetarian
Cuisine Fusion
Servings 6

Ingredients
  

  • 4 large ears corn
  • 1 medium ripe pineapple cut into spears
  • 2 bird’s eye peppers optional
  • 1 small red onion sliced
  • 1 small English cucumber diced
  • 1 cup tomato seeded and diced
  • 1/2 cup celery diced
  • 1/2 cup sweet bell peppers diced
  • 1/4 cup cilantro chopped
  • 1 teaspoon sea salt divided
  • 1 teaspoon coarse black pepper divided
  • 1 1/2 tablespoons olive oil
  • 2 tablespoons honey I used lavender honey
  • 2 cloves garlic crushed
  • 2 tablespoons lemon juice

Instructions
 

  • Grill the ears of corn, making sure to rotate them so you get a balance of char. This will take about 15 minutes on a moderate grill. If desired, soak them in water before grilling. You may also grill them with the husks on, which will steam the corn while protecting it from direct heat. This method will take a little longer but helps prevent burning.
    grilled corn and pineapple for salad
  • Do the same with the pineapple spears, though they will grill much quicker. About 5 to 7 minutes is all you’ll need to develop a nice char and golden edges. When grilling both the corn and pineapple, be mindful that they can burn easily as the natural sugars caramelize.
  • Once cool enough to handle, remove the corn kernels from the cobs and set aside.
    removing the grilled corn kernels
  • Cut the grilled pineapple into bite-sized pieces. The fragrance alone reminds me of freshly harvested pineapples back home in Trinidad and Tobago. Sadly the ones we get in Canada, just doesn't compare.
    chopped grilled pineapple
  • In a large bowl, combine the corn, pineapple, onion, tomato, cucumber, celery, bird's eye peppers (remove the seeds and membrane to cut back on the heat if you want), sweet bell peppers, cilantro, three-quarters of the black pepper, and three-quarters of the salt.
    assembling the grilled corn salad
  • grilled corn, pineapple, tomato, onion and bell peppers for salad
  • In another bowl, whisk together the olive oil, honey, garlic, remaining salt, remaining black pepper, and lemon juice to create the dressing. As mentioned in the video below, lime juice is an excellent replacement for lemon juice. If using lIme j, may I suggest adding a bit of lemon zestuice.
    grilled corn salad dressing
  • If you're looking for a different dressing for this grilled corn salad, may I suggest my Honey Mustard Dressing?
  • Pour the dressing over everything and mix well to combine.
    cilantro added to grilled corn salad
  • Serve immediately or chilled. Additionally, you can add diced avocado, diced ripe but firm mango, grilled zucchini, broccoli, or any other seasonal vegetable you enjoy or have access to.
    delightful grilled corn salad

Video

Notes

Frequently Asked Questions

Can I make grilled corn salad ahead of time?

Yes. This salad can be prepared several hours in advance and refrigerated. For the freshest texture, add the dressing shortly before serving.

Can I use lime juice instead of lemon juice?

Absolutely. Lime juice works beautifully and adds a slightly brighter citrus flavor.

Can I use a different dressing?

Yes. While the honey citrus dressing works wonderfully with the grilled corn and pineapple, my Honey Mustard Dressing is another excellent option.

What other ingredients can I add?

Diced avocado, ripe mango, grilled zucchini, or broccoli all work beautifully in this grilled corn salad.

How spicy is this salad?

The bird’s eye peppers add noticeable heat. Remove the seeds or omit them entirely if you prefer a milder flavor.
 
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mango peach strawberry lemonade

Refreshing Mango Peach Strawberry Lemonade

mango peach strawberry lemonade

When the sweltering heat of summer starts to settle in and the scent of freshly cut grass drifts through the air, there’s nothing more refreshing than a tall glass of homemade Lemonade. This Mango Peach Strawberry Lemonade has quickly become one of my favorite ways to cool down, combining bright citrus with the sweet, fruity aroma of ripe mangoes, juicy peaches, and strawberries. A tribute to my Caribbean heritage and Canadian surroundings. Every sip delivers a refreshing balance of sweet and tart flavors, with just enough lemony pucker to keep you coming back for more.

After sharing my Guava Lemonade recipe a few weeks ago, many readers mentioned having difficulty sourcing guava where they live. With that in mind, I wanted to create a Lemonade recipe using ingredients that are readily available year-round. By using frozen fruit, you can enjoy the vibrant flavors of summer no matter where you are. From my experience, frozen mangoes, peaches, and strawberries are easy to find in most grocery stores, and even throughout the Caribbean these days. Growing up in Trinidad and Tobago, however, having access to frozen fruit like this wasn’t something we could have imagined. However, we were surrounded by amazing tropical fruits.

As the fruit blends with the fresh lemon juice, the kitchen fills with a wonderful fruity fragrance that instantly signals summer for me. The result is a beautifully colorful Lemonade bursting with tropical flavor, bright citrus notes, and a refreshing finish perfect for hot afternoons, backyard gatherings, and family limes.

If you’re as much of a Lemonade fan as my children and the many “unexpected” guests who seem to appear whenever a pitcher is in the fridge, be sure to check out some of my other reader favorites. The Sorrel Lemonade is wonderfully Caribbean-inspired, the Strawberry Apple Cider Lemonade offers a delicious fruity twist, the Rosemary Infused Ginger Lemonade brings bold herbal and citrus flavors together, and for the adults, the always-popular Big People Lemonade adds a spirited (rum) touch to the occasion.

ingredients for making lemonade

Ingredient Guide

Frozen Mangoes Add tropical sweetness, vibrant color, and body to the lemonade.

Frozen Peaches Contribute natural sweetness and a mellow stone-fruit flavor.

Frozen Strawberries Bring bright berry notes and a beautiful rosy hue.

Water Helps balance the concentrated fruit and lemon flavors.

Sugar Sweetens the lemonade and balances the tartness of the citrus.

Lemons Provide the signature tangy flavor that makes lemonade so refreshing.

Vanilla Extract or Caribbean Mixed Essence Adds subtle aromatic depth and enhances the fruit flavors.

Shopping Made Easy

• Frozen mangoes, peaches, and strawberries are available in most major grocery store freezer sections.

• Fresh lemons are preferred for the brightest citrus flavor.

• Caribbean mixed essence can often be found at Caribbean and West Indian grocery stores.

• Granulated white sugar works best for a clean, balanced sweetness.

• Fresh mint makes an excellent garnish and is commonly available year-round.

Cooking Notes From The Kitchen

• Allowing the fruit to thaw slightly makes blending easier and produces a smoother consistency.

• Leaving the pulp in gives the lemonade a more rustic texture and boosts the fruit flavor.

• Start with less sugar and adjust to your preference after tasting.

• Room-temperature water helps dissolve the sugar more quickly.

• Chilling the lemonade thoroughly before serving enhances the refreshing citrus flavors.

mango peach strawberry lemonade

Refreshing Mango Peach Strawberry Lemonade

A refreshing summer lemonade recipe made with frozen mangoes, peaches, strawberries, and fresh lemon juice. This fruit-packed lemonade delivers bright citrus flavor, tropical sweetness, and the perfect balance of tart and refreshing.
Prep Time 20 minutes
Course Drinks, Drinks & Smoothies, Easy Caribbean Recipes, In Season, Summer Recipes
Cuisine Fusion
Servings 12

Ingredients
  

  • 2 cups frozen fruit mango, peach, strawberry
  • 8 cups water divided
  • 1 3/4 cups sugar adjust to taste
  • Juice of 6 lemons
  • 1 tablespoon vanilla extract or Caribbean mixed essence optional

Instructions
 

  • Allow the frozen fruit to thaw for approximately 15 minutes.
    frozen mango, strawberry and peach for making lemonade
  • Add the thawed fruit to a high-speed blender along with 4 cups of water.
    fruits for making lemonade
  • strawberry mango and peach in blender for making lemonade
  • Juice the lemons and discard any seeds.
    fresh lemons for making lemonade
  • juiced lemons in making lemonade
  • Blend the fruit mixture on high speed until smooth.
    mango, strawberry, and peach blended for making lemonade
  • Strain the blended fruit into a large bowl or pitcher if desired. Leave the pulp in if you prefer a fuller fruit texture.
    blended fruit strained for making lemonade
  • Add the fresh lemon juice and stir well.
    lemon juice, sugar and water mixed to make lemonade
  • Pour in the remaining 4 cups of water.
  • Add the sugar, beginning with 1 cup. Taste and adjust as needed. It's much easier to add more sugar, or you'll risk having to add water to dilute, and you'll ruin the finished lemonade.
  • Whisk until the sugar dissolves completely and the lemonade is fully combined. This is when you'd add the vanilla extract or Caribbean mixed essence.
    summertime refreshing lemonade
  • Chill thoroughly before serving.
  • Serve over ice and garnish with fresh mint and lemon slices if desired.
    Caribbean fruity lemonade

Video

Notes

Frequently Asked Questions

 

Can I use fresh fruit instead of frozen fruit?

Yes. Fresh mangoes, peaches, and strawberries work beautifully in this recipe. Frozen fruit simply offers convenience and year-round availability.

Can I make Mango Peach Strawberry Lemonade ahead of time?

Absolutely. This lemonade can be prepared a day in advance and stored refrigerated until ready to serve. I’d suggest whisking before serving, as the fruit may settle once stored in the fridge.

Do I have to strain the fruit mixture?

No. Straining creates a smoother lemonade, while leaving the pulp provides more texture and fruit flavor.

What can I use instead of Caribbean mixed essence?

Vanilla extract is an excellent substitute and complements the fruit flavors nicely.

How can I make this lemonade less sweet?

Start with 1 cup of sugar and gradually add more until you reach your preferred sweetness level. Additionally, you may use any sweetener you prefer and in the amounts you want. A touch of citric acid will also heighten the lemon flavour and may assist in using less sugar.
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easy herb roasted fingerling potatoes

Easy Herb Roasted Fingerling Potatoes

easy herb roasted fingerling potatoes

Admittedly, I wasn’t exposed to herb roasted potatoes, or even fingerling potatoes for that matter, growing up in the Caribbean. Potatoes, or aloo as it’s sometimes called in Trinidad and Tobago, tend to be used in dishes such as Aloo Choka, Curry Aloo, Fry Aloo, and Curry Channa and Aloo. They’re also commonly added to many dishes to stretch a meal and feed more people.

These Easy Herb Roasted Fingerling Potatoes are now a regular side dish I make during the summer months when most of my cooking happens on the grill. As part of my In Season series, I enjoy highlighting ingredients at their peak, and fingerling potatoes are one I look forward to cooking with every year. They feature a delicate, crackling-crisp exterior, with rustic skins giving way to a dense, buttery, melt-in-your-mouth interior. Instead of being fluffy and dry, their flesh stays firm while becoming incredibly smooth, almost like butter or roasted chestnuts. Such an easy side dish to make, loaded with flavor and the wonderful fragrances of fresh herbs and garlic.

ingredients for herb roasted fingerling potatoes

Ingredient Guide

Fingerling Potatoes These slender potatoes develop wonderfully crisp edges while maintaining a dense, buttery texture inside.

Sea Salt Enhances the natural flavor of the potatoes and seasons them throughout the cooking process.

Olive Oil Helps create the golden crust while carrying the flavors of the herbs and aromatics.

Rosemary Adds a woodsy, pine-like aroma that pairs beautifully with roasted potatoes.

Thyme Brings earthy herbal notes and depth of flavor.

Garlic Provides a savory foundation and aromatic richness.

Shallot Adds a mild sweetness and delicate onion flavor.

Black Pepper Contributes gentle warmth and complexity.

Lemon Juice Brightens the dish and balances the richness of the olive oil.

Chives Deliver a fresh herbal finish and a pop of color.

Shopping Made Easy

• Fingerling potatoes are often available at farmers’ markets, specialty produce stores, and larger grocery chains when in season.

• Fresh rosemary and thyme provide the best flavor for this recipe.

• Choose firm potatoes without soft spots or sprouts.

• Shallots are usually found near onions and garlic in the produce section.

• Fresh chives can often be found alongside packaged herbs.

Cooking Notes from the Kitchen

• Boiling the potatoes first ensures a creamy interior once roasted.

• A cast-iron skillet distributes heat evenly and encourages a beautiful crust.

• Smashing the potatoes creates more surface area for browning and crisping.

• Spoon some of the herb oil over the potatoes midway through roasting for enhanced color and flavor.

• Finish with the remaining sea salt while the potatoes are still hot for the best results.

easy herb roasted fingerling potatoes

Easy Herb Roasted Fingerling Potatoes

These herb roasted fingerling potatoes are crisp on the outside, buttery on the inside, and infused with fresh rosemary, thyme, garlic, and lemon. A perfect summer side dish for grilling season.
Prep Time 10 minutes
Cook Time 40 minutes
Course In Season, Side Dish, Summer Recipes, Sunday Dinners, Vegan, Vegetarian
Cuisine Fusion
Servings 6

Ingredients
  

  • 2 lbs fingerling potatoes washed
  • 1 1/2 teaspoons sea salt divided
  • 3/4 cup olive oil
  • 1 tablespoon rosemary chopped
  • 1 tablespoon thyme leaves only
  • 4 cloves garlic roughly chopped
  • 1 large shallot diced
  • 1/2 teaspoon black pepper
  • 1/2 lemon juiced
  • 2 tablespoons chives chopped

Instructions
 

  • Give the fingerling potatoes a good scrub, as we'll be cooking them with the skin on.
    washed fingerling potatoes for roasting
  • Place them in a pot, cover with water, add 1 teaspoon of the salt, and bring to a boil. While I used fingerling potatoes, any small potato will also work.
  • Since we’re cooking them with the skin on, it will take about 15 to 20 minutes for them to become fully cooked.
    boiled fingerling potatoes for roasting
  • Drain the potatoes and place them in a baking dish or pan. I like using a cast iron skillet as I find it distributes the heat evenly, giving the potatoes a lovely crust.
    fingerling potatoes dressed for roasting
  • Smash the potatoes with a potato masher, pestle (as in my case), or any clean bottle you may have lying around.
    smashed fingerling potatoes for herb roasting
  • In a bowl, whisk together the olive oil, rosemary, thyme, garlic, shallot, black pepper, and lemon juice. This is the scent of my childhood. As the fresh herbs bruise while being whisked into the oil, I'm immediately taken back to Saturday evenings in Guaracara, Trinidad, when I'd harvest herbs for Mom as she prepared meats to marinate ovenight for Sunday Lunch. My tiny hands would be coated with the fragrant oils from the herbs, a scent I cherish even today as an adult.
    herbal oil for fingerling potatoes
  • herbal oil for roasting fingerling potatoes
  • Drizzle the fragrant herb oil over the smashed fingerling potatoes, trying to get some of the mixture onto all of them.
    fingerling potatoes dressed with herbs and olive oil
  • You now have the option to place them on a 500°F grill or, if you prefer to use your indoor oven, roast them uncovered at 400°F for 20 to 25 minutes.
    herb roasted fingerling potatoes on the grill
  • There’s no need to flip the fingerling potatoes as they roast. However, you can spoon or brush some of the oil from the pan over them midway through roasting. This will help develop the lovely golden color we’re after.
    finished herb roasted fingerling potatoes
  • As you remove the roasted potatoes from the heat, sprinkle on the remaining sea salt and top with the finely chopped chives to give us that fresh herbal finish.

Video

Notes

Frequently Asked Questions

 

Can I use another type of potato for herb roasted fingerling potatoes?

Yes. Any small potato variety will work well. Baby Yukon Gold or baby red potatoes are excellent alternatives.

Why boil the potatoes before roasting?

Boiling ensures the potatoes are fully cooked inside while helping create that creamy interior and crisp exterior after roasting.

Can I make herb roasted fingerling potatoes in the oven?

Absolutely. Roast them uncovered (middle rack) at 400°F for 25 to 30 minutes until golden and crisp.

What herbs work best for herb roasted fingerling potatoes?

Rosemary and thyme are classic choices, but oregano, parsley, and sage also work beautifully.

Can I prepare these potatoes ahead of time?

You can boil and smash the potatoes in advance, then roast them just before serving for the best texture. Leftovers make an excellent breakfast side, so maybe you’d want to double up on the recipe?
Tried this recipe?Let us know how it was!
delicious fiddlehead salad

Easy Caribbean Fiddlehead Salad Recipe

delicious fiddlehead salad

When I told my mom I was making a Fiddlehead Salad as part of dinner during our daily phone call, I got the feeling she conveniently only heard the word “salad.” Fiddleheads are not something commonly used in the Caribbean kitchen, but after living in Canada longer than I lived in Trinidad and Tobago, foraging has become a meaningful part of my spring and fall routine. There’s something special about seeing fiddleheads bursting out of the ground like green fireworks after a long winter, followed closely by the garlicky scent of ramps drifting through the forest. It reminds me that cooking is always evolving, shaped by where we are, and the ingredients nature puts in front of us.

This Easy Caribbean Fiddlehead Salad Recipe combines the earthy freshness of fiddleheads with the bold flavors of traditional Caribbean saltfish buljol. The smell of the warm infused olive oil with thyme, garlic, and bird’s eye pepper instantly takes me back to the kitchen in Guaracara, Trinidad – home, where simple ingredients always became something memorable. Fiddleheads have a flavor somewhat similar to asparagus, but I also catch notes of chorai bhagi and Jamaican callaloo in every bite. By borrowing the classic technique used in making saltfish buljol, this fiddlehead salad becomes a fresh Caribbean-inspired dish perfect for welcoming spring.

ingredients for making fiddlehead salad

Ingredient Guide

Fiddleheads Fresh fiddleheads bring an earthy, green flavor and tender texture similar to asparagus and leafy bhagi.

Red Onion Adds sharpness and crunch that balances the richness of the salted cod and olive oil.

Grape Tomatoes Bring natural sweetness, acidity, and freshness to brighten the salad.

Scallions Add a mild onion flavor and freshness typical in Caribbean cold dishes and salads.

Sweet Peppers Contribute sweetness, color, and texture while softening the sharper ingredients.

Salted Cod Gives the salad its traditional Caribbean saltfish buljol foundation with deep savory flavor.

Sea Salt Helps season the fiddleheads while balancing the overall flavor of the dish.

Black Pepper Adds gentle warmth and depth without overpowering the freshness.

Olive Oil Carries the infused flavors of garlic, thyme, and pepper throughout the salad.

Garlic Adds a fragrant savory layer that perfumes the warm oil beautifully.

Thyme Gives the salad a familiar Caribbean herbal aroma and earthy undertone.

Bird’s Eye Peppers Bring heat and brightness for a spicy Caribbean kick.

Lemon Juice Adds acidity and freshness to balance the richness of the oil and salted cod.

Shopping Made Easy

• Fresh fiddleheads are usually available in spring at farmers’ markets, specialty produce shops, or stores carrying seasonal Canadian produce.

• Boneless salted cod can often be found in Caribbean grocery stores or in the international aisle of larger supermarkets.

• Bird’s eye peppers may be replaced with crushed pepper flakes if they are difficult to source.

• Fresh thyme works best for infusing the olive oil with authentic Caribbean flavor.

• Choose firm fiddleheads with tightly coiled tops and a vibrant green color.

Caribbean fiddlehead salad

Cooking Notes from the Kitchen

• It is important to properly clean fiddleheads and remove any papery skins before cooking.

• Fiddleheads should always be steamed or boiled before eating.

• Shocking boiled fiddleheads in ice water helps preserve their bright green color and prevents overcooking.

• The warm infused oil technique is inspired directly by traditional Caribbean saltfish buljol preparation.

• The scent of the thyme and garlic warming in olive oil reminds me of many Saturday mornings in the Caribbean kitchen.

• Salted cod can retain some salt even after soaking, so always taste before adding additional salt.

• Diced cucumber, ripe avocado, or orange segments can stretch the salad further while adding freshness and texture.

• Instead of the finely chopped bird’s eye peppers, you can use 1 teaspoon of any of the pepper sauces found in my latest cookbook THE BALANCED BURN: Tropical Soul, Northern Sizzle.

delicious fiddlehead salad

Easy Caribbean Fiddlehead Salad Recipe

A vibrant Caribbean-inspired fiddlehead salad made with salted cod, fresh vegetables, and warm infused olive oil. This easy fiddlehead salad recipe uses traditional saltfish buljol techniques to create a fresh spring dish packed with earthy flavor and Caribbean character.
Prep Time 25 minutes
Cook Time 15 minutes
Course In Season, Seafood & Fish, Seasonal Recipes, Side Dish, Summer Recipes
Cuisine Fusion
Servings 4

Ingredients
  

  • 1 lb fiddleheads cleaned and washed
  • 1 medium red onion sliced thin
  • 10-16 grape tomatoes halved
  • 2 scallions chopped
  • 1 cup sweet peppers diced
  • 3/4 lb salted cod prepared and flaked
  • 3/4 teaspoon sea salt divided
  • 1/2 teaspoon black pepper
  • 1/4 cup olive oil
  • 3 cloves garlic sliced thinly
  • 2 bird’s eye peppers sliced thinly
  • 3 sprigs thyme leaves only
  • 1/2 lemon juiced

Instructions
 

  • Remove any papery skins from the fiddleheads, trim the ends, and wash thoroughly.
    steaming fiddleheads for salad
  • Steam the fiddleheads for about 15 minutes, sprinkling half of the sea salt over them halfway through cooking.
    steam fiddleheads for 15 minutes before use
  • If boiling instead, cook them in salted water and immediately shock them in ice water after straining to stop further cooking. Set aside.
    steamed fiddle heads ready for salad making
  • Prepare the salted cod by soaking it in boiling water. When the water cools, squeeze, rinse, and squeeze out the remaining water before flaking. Remove any tiny bones that may still be present. Even if you purchase boned (bones removed) there's a risk that some may still be present – remove and discard. Salted pollock will be a cheaper option than Cod. This step removes most of the salt the Cod is cured with, and it helps to rehydrate the fish itself.
  • In a large bowl combine the sliced onion, grape tomatoes, scallions, sweet peppers, remaining sea salt, black pepper, and flaked salted cod.
    vegetables for making fiddlehead salad
  • In a frying pan add the olive oil, garlic, bird’s eye peppers, and thyme leaves.
    infusing olive oil with garlic to dress a fiddlhead salad
  • Place the pan over medium heat and as soon as small bubbles begin forming, turn off the stove. The goal is not to cook the garlic, but infuse the oil with it's lovely flavor.
  • Allow the oil to sit on the warm burner for 3 to 4 minutes so the flavors infuse into the olive oil.
  • Add the steamed fiddleahds to the salad bowl.
    steamed fiddleheads added to complete the salad
  • Pour the warm infused oil over the salad ingredients.
    dressing the fiddlehead salad
  • Squeeze in the lemon juice and mix well.
    lemon juice added to fiddlehead salad
  • Taste and adjust the salt to your liking before serving.
    complete fiddlehead salad
  • Instead of the finely chopped bird’s eye peppers, you can use 1 teaspoon of any of the pepper sauces found in my latest cookbook THE BALANCED BURN: Tropical Soul, Northern Sizzle.
    springtime fiddlehead salad

Video

Notes

Frequently Asked Questions

 

What do fiddleheads taste like?

Fiddleheads have a fresh green flavor similar to asparagus with earthy notes that remind many Caribbean people of chorai bhagi, aka Jamaican callaloo.

Do fiddleheads need to be cooked before making salad?

Yes. Fiddleheads should always be steamed or boiled before eating to ensure they are safe and tender.

Can I make this fiddlehead salad without salted cod?

Yes. You can omit the salted cod for a vegetarian version or replace it with smoked salmon or cooked shrimp for a different seafood variation.

What can I use instead of bird’s eye peppers?

Crushed pepper flakes or finely chopped Scotch bonnet pepper work well as substitutes, depending on your heat preference. You can also use 1 teaspoon of any pepper sauce from THE BALANCED BURN: Tropical Soul, Northern Sizzle.

How long does fiddlehead salad last in the fridge?

This salad is best enjoyed fresh, but leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
 
Tried this recipe?Let us know how it was!

refreshing guava lemonade

Refreshing Caribbean Guava Lemonade

refreshing guava lemonade

Drinks like this Guava Lemonade are deeply woven into Caribbean culture, where fresh fruits and citrus are transformed into bright, thirst-quenching juices that bring people together. Growing up in Trinidad and Tobago, there was always a jug of homemade juice waiting in the fridge, especially during the hotter months when the kitchen smelled of fresh-cut fruit and citrus oils. Mom always preferred making juice at home because she could control the amount of sugar, and honestly, nothing ever tasted better than a cold glass poured over ice after a long afternoon outdoors.

Over the years, I’ve shared several lemonade recipes inspired by that same Caribbean tradition, from my Refreshing Sorrel Lemonade and Rosemary Ginger Lemonade to my ode to Canada with Strawberry Apple Cider Lemonade and even the backyard favorite Big People Lemonade, spiked with rum for the adults. This Guava Lemonade continues that tradition with its own tropical personality and vibrant citrus flavor.

This Refreshing Caribbean Guava Lemonade combines the floral sweetness of ripe guava with the bold brightness of fresh lemons for a refreshing Caribbean-inspired summer drink. I borrowed a technique from the Brazilian limonada suíça method, where the entire lemon is blended instead of simply juiced, giving the drink a deeper citrus flavor and an aromatic complexity that instantly transports me back to childhood days in Guaracara. As the fruits macerate overnight with cinnamon and sugar, the fragrance becomes something truly special.

Served ice cold with fresh thyme bruised gently against the ice, this Guava Lemonade is fragrant, tropical, and incredibly refreshing for warm summer days.

ingredients for guava lemonade

Ingredient Guide

Guava Adds a rich tropical sweetness and floral aroma that gives the lemonade its signature Caribbean character.

Lemons Provide bright citrus acidity and a slightly bitter complexity from the peel when blended whole.

Cinnamon Stick Adds subtle warmth and depth that balances the tart citrus and sweet guava beautifully.

Sugar Sweetens the lemonade while helping draw out the juices during the maceration process.

Water Dilutes and balances the concentrated fruit puree into a smooth, refreshing drink.

Thyme Adds a delicate herbal note and fresh aroma when served over ice.

Shopping Made Easy

  • Look for ripe guavas that feel slightly soft and fragrant for the best flavor and sweetness.
  • Organic lemons work especially well in this recipe since the entire fruit, including the skin, is used.
  • Caribbean groceries often carry fresh or frozen guava year-round if they are difficult to find in standard supermarkets.
  • Fresh thyme is usually available in the produce section alongside mint and rosemary.
  • Use a true cinnamon stick instead of cassia if possible for a softer, more delicate flavor.

Cooking Notes from the Kitchen

  • Washing the lemons and guavas thoroughly is very important since the skins are blended into the drink.
  • Allowing the fruit mixture to macerate overnight creates a deeper tropical flavor and fuller aroma.
  • Stirring the fruit occasionally during the resting time helps release more natural juices.
  • Blending the lemons whole gives this Guava Lemonade a more vibrant citrus flavor than simply using lemon juice.
  • Straining the mixture twice creates a smoother, more refreshing finished drink.
  • This Guava Lemonade will appear slightly cloudy because the whole lemons and guava are blended instead of simply juiced, giving the drink a fuller body and richer flavor.
  • Bruising the thyme gently against the ice releases its oils and gives the lemonade a subtle herbal finish.
refreshing guava lemonade

Refreshing Caribbean Guava Lemonade

This tropical Guava Lemonade combines ripe guava, fresh lemons, and warm cinnamon for a refreshing Caribbean summer drink. Made using a Brazilian-style limonada suíça technique, this homemade Guava Lemonade delivers bold citrus flavor with fragrant tropical sweetness.
Prep Time 20 minutes
Marinating 10 hours
Course Drinks, Easy Caribbean Recipes, In Season
Cuisine General Caribbean
Servings 8

Ingredients
  

  • 1 lb ripe guava chopped
  • 3-4 lemons chopped
  • 1 stick cinnamon
  • 1 3/4 cups sugar
  • 2 litres water
  • sprigs thyme

Instructions
 

  • Wash the lemons and guavas very well since the entire fruits, including the skins, will be used. Organic lemons work especially well for this recipe.
    chopped lemons and guava for making lemonade
  • Remove the stems from the guavas and give them a rough chop.
    chopped guava for lemonade
  • Roughly chop the lemons and discard any visible seeds if desired.
    fresh lemons chopped for making guava lemonade
  • Place the chopped lemons, guavas, sugar, and cinnamon stick into a non-reactive bowl or container. Mix well, cover, and place in the fridge overnight or for about 10 hours to macerate. Stir a few times during the process if possible to help release the fragrant juices.
    prepping chopped lemons and guava for making lemonade
  • sugar added to chopped lemons and guavas
  • combined sugar, cinnamon, lemon and guava in making guava lemonade
  • Working in batches, place the fruit mixture into a blender with twice the amount of water and puree until smooth.
    blending lemons and guava for lemonade
  • Strain the mixture to remove the seeds and pulp residue. As you open the blender, the deep tropical aroma of guava and citrus will fill the kitchen, instantly bringing me back to childhood days in Guaracara where homemade juices were part of everyday life.
    straining the pulp of lemons and guavas to make lemonade
  • Repeat the blending and straining process once more for an extra smooth and seed-free Guava Lemonade.
  • Chill thoroughly before serving. Give the Guava Lemonade a good shake or stir before pouring, as the natural fruit pulp will settle at the bottom over time. Unlike a typical clear lemonade, this version will have a slightly cloudy appearance from the blended guava and whole lemons, which is exactly what gives it that rich tropical body and flavor.
  • Serve over ice with fresh thyme sprigs. I like letting the thyme bruise gently against the ice so it releases its subtle herbal notes into the drink. Mint or lavender also work beautifully.
    chilled guava lemonade
  • Cheers to a hydrated summer.

Video

Notes

Frequently Asked Questions

 

Can I juice the lemons instead of blending them whole?

Yes, but the flavor will be lighter and less aromatic. If juicing the lemons instead, I recommend doubling the amount used to maintain the bold citrus flavor.

Can I use frozen guava for Guava Lemonade?

Yes. Frozen guava works very well in this recipe and can usually be found in Caribbean, Latin, and Asian grocery stores. Allow it to thaw slightly before blending for the best texture and flavor.

Why is this Guava Lemonade cloudy?

Because the entire lemon is blended using a Brazilian-style limonada suíça technique, the drink naturally has a slightly cloudy appearance. That cloudiness comes from the fruit pulp and citrus oils, which also add incredible flavor and aroma.

Can I make Guava Lemonade ahead of time?

Absolutely. In fact, this Guava Lemonade tastes even better after chilling for several hours, allowing the flavors to develop fully. Yes, you can also add rum, vodka, or an orange liqueur to make the drink adult-like.

Can I use mint instead of thyme?

Yes. Mint adds a refreshing cooling effect while thyme brings a more subtle herbal finish. Lavender can also work nicely.
Tried this recipe?Let us know how it was!
curry smelts

Curry Smelts Recipe: A Dangerously Addictive Comfort Meal

curry smelts

My first encounter with smelts is not this curry smelts recipe, but rather smelts fried crisp with simple salt and black pepper seasoning. Early spring in Hamilton means going fishing for smelts in Lake Ontario with my previous wife’s grandfather (RIP PaPere). For this Caribbean fella, those chilly nights along the shoreline feel brutal. After hours of fishing with no luck one night, some Portuguese fishermen farther down from us shared fried smelts they caught the night before and packed along for dinner. That first bite has stayed with me ever since. It reminded me of home, and the ‘fry dry’ herrings mom would make and serve with Dhal and rice.

This curry smelts recipe goes into rotation every season after that. Seasoned in a rich Caribbean marinade, the smelts are fried crisp before being added to a luscious curry sauce and simmered until they absorb the divine curry gravy. The scent of roasted geera, curry powder, garlic, and onion cooking away fills the kitchen with the sort of warmth only true comfort food can bring.

If you recall, I shared my version of Crispy Fried Smelts a few years back, and you’ll notice similarities with both of these recipes in the Zesty Caribbean Pan Fried Sardines I shared back in 2013.

ingredients for making curry smelts

Ingredient Guide

Smelts Small delicate fish that fry up crisp while still absorbing the rich curry sauce beautifully.

Lime or lemon juice Traditionally used to wash and brighten the fish before seasoning.

Salt Helps season the smelts and balance the curry flavors.

Black pepper Adds mild heat and earthy depth to the marinade and curry sauce.

Caribbean green seasoning Brings fresh herbal flavor and authentic Caribbean character to the dish.

All-purpose flour Creates a light crust that helps the smelts fry crisp and golden.

Vegetable oil Used for frying the fish and building the curry base.

Onion Adds sweetness and body to the curry gravy.

Garlic Gives the dish savory depth and aroma.

Scotch bonnet pepper Adds Caribbean heat and fruity pepper flavor.

Anchar masala Contributes tangy roasted spice notes common in Caribbean curry dishes.

Ground roasted geera (cumin) Delivers deep earthy warmth and enhances the curry base.

Curry powder Forms the backbone of the curry gravy with bold island flavor.

Water Helps create the sauce while carrying the reserved marinade flavors into the curry.

Cilantro or coriander Freshens the finished dish with herbal brightness.

Shopping Made Easy

  • Smelts are usually available during spring at seafood markets near the Great Lakes region.
  • Caribbean green seasoning can be purchased bottled at many West Indian grocery stores.
  • Anchar masala and roasted geera are commonly found in Caribbean supermarkets.
  • Green scotch bonnet peppers offer a gentler heat and unique flavor compared to ripe peppers.
  • Fresh smelts should smell clean and have firm flesh with bright eyes.

Cooking Notes from the Kitchen

  • Frying the smelts before adding them to the curry helps them hold together while simmering.
  • Roasting the curry spices in oil helps release their natural aroma and flavor.
  • Using the reserved marinade water adds another layer of flavor to the curry sauce.
  • If you prefer a thinner curry sauce, add a bit more water near the end of cooking.
  • This curry smelts recipe pairs beautifully with hot sada roti or steamed rice.
curry smelts

Curry Smelts Recipe

This curry smelts recipe features crispy fried smelts simmered in a rich Caribbean curry gravy with roasted geera, garlic, onion, and bold island spices. A comforting seafood curry perfect with rice or hot Sada roti.
Prep Time 20 minutes
Cook Time 30 minutes
Course Caribbean Classics, Easy Caribbean Recipes, Seafood & Fish, Spring Recipes
Cuisine General Caribbean
Servings 5

Ingredients
  

  • 1 1/2 lbs smelts
  • 1 lime or lemon juiced
  • 1 teaspoon salt
  • 1 teaspoon black pepper divided
  • 1 1/2 tablespoons Caribbean green seasoning
  • 3/4 cup all-purpose flour
  • 2 cups vegetable oil
  • 1 1/2 tablespoons vegetable oil
  • 1 small onion diced
  • 6 cloves garlic smashed
  • 1 scotch bonnet pepper
  • 3/4 tablespoon anchar masala
  • 3/4 tablespoon ground roasted geera cumin
  • 2 tablespoons curry powder
  • 2 cups water
  • 2 tablespoons chopped cilantro or coriander

Instructions
 

  • Wash the smelts with the juice of the lime or lemon and rinse with cool water. Drain well.
    washed smelts for curry
  • Season the smelts with the salt, half of the black pepper, and the Caribbean green seasoning. Mix well to fully coat the fish .
    seasoned smelts for making curry
  • Prepare your frying station with the flour in a bowl, a paper towel-lined plate, and a wok or deep pan with vegetable oil heated for frying.
    frying station for making fried smelts
  • Dust the seasoned smelts lightly in the flour and fry for 5 to 7 minutes until golden and crisp. As they fry, the kitchen will immediately remind you why simple seafood dishes are often the most satisfying. Drain and set aside.
    frying smelts for making curry
  • draining fried smelts on paper towels
  • Pour the water into the same bowl used to season the smelts and reserve, so none of that flavor goes to waste.
    liquid for making curry smelts
  • Once all the smelts are fried, heat the remaining vegetable oil in a saucepan on medium heat. Add the onion, garlic, and scotch bonnet pepper and cook for 1 minute until fragrant.
    onion, garlic and scotch bonnet base for cooking curry smelts
  • Add the roasted geera, anchar masala, remaining black pepper, and curry powder. Reduce the heat to low and cook for about 4 minutes, stirring occasionally to toast the spices evenly and release their aroma. The scent of the spices cooking away will perfume the entire kitchen with that unmistakable Caribbean warmth.
    curry base for curry smelts
  • cooking curry powder for smelts curry
  • Add the reserved water (with rememnts of marinade) to the pot and bring the heat back up to medium-high. Allow the curry sauce to reduce by about 25 % and deepen in color and flavor.
    cooked curry base for cooking curry smelts
  • Add the fried smelts back to the pan and spoon the curry sauce over them to coat evenly. Simmer for 3 to 4 minutes until the sauce thickens and the smelts absorb that rich Caribbean curry goodness. If the sauce becomes too thick, add a bit more water.
    curry smelts simmering
  • Taste and adjust the salt to your liking. Finish with the chopped cilantro or coriander and serve warm with coconut rice or hot sada roti for the full experience. Were I still based in Trinidad and Tobago, I'd use chopped Chadon Beni (culantro) instead of the cilantro.
    finished curry smelts topped with cilantro

Video

Notes

Frequently Asked Questions

 
 

What are smelts and how do they taste?

Smelts are small oily fish with delicate flesh and a mild flavor. When fried, they become wonderfully crisp while still staying tender enough to absorb rich curry sauces.

Can I use another fish instead of smelts?

Yes. Small sardines, anchovies, or whitebait can work well in this curry smelts recipe. Cooking times may vary depending on the size of the fish.

Why fry the smelts before adding them to the curry?

Frying the smelts first helps them maintain their shape and texture while simmering in the curry sauce. It also adds another layer of flavor.

Is scotch bonnet pepper necessary?

Scotch bonnet pepper gives the dish authentic Caribbean heat and flavor, but you can substitute any spicy pepper you prefer and use as much or as little as you can handle.

What is the best way to serve curry smelts?

Curry smelts are excellent served with steamed rice or hot sada roti for soaking up the rich curry gravy.
Tried this recipe?Let us know how it was!

Quick & Easy Brown Stew Mackerel in Tomato Sauce

This Brown Stew Mackerel is one of those dishes that really speaks to how Caribbean cooking continues to evolve while staying rooted in tradition. Growing up in the Caribbean, fish was always a big part of our meals, especially during Lent leading up to Good Friday. That said, canned mackerel wasn’t something my mom ever prepared for us, as we leaned more toward fresh fish dishes at home.

Fast forward to today, and I’ve come to appreciate just how practical and flavorful canned options can be. After sharing my Jamaican Brown Stew Salmon recipe last week, a few of you reached out asking if canned fish could work. While it certainly can, I wanted to share something built specifically for that, and this easy Brown Stew Mackerel recipe delivers in both flavor and simplicity.

What makes this brown stew mackerel special is how the tomato sauce the mackerel is packed in blends seamlessly with the seasoned gravy, creating that rich, familiar base we expect from a proper brown stew. As it simmers, your kitchen will be filled with the aroma of thyme, garlic, peppers, and warm spices, instantly bringing back memories of those comforting Caribbean kitchens during Lent.

It’s a dish that bridges past and present, giving you a quick, affordable way to enjoy those traditional flavors, whether it’s a simple weeknight meal or a satisfying fish option for Good Friday.

Ingredient Guide

Olive oil adds a smooth base for sautéing and helps develop the initial flavor of the dish.
Carrot brings a subtle sweetness and texture that balances the savory elements.
Red bell pepper contributes natural sweetness and vibrant color.
Green bell pepper adds a mild bitterness that balances the overall flavor.
Onion forms the aromatic foundation and deepens the savory profile.
Thyme gives the dish its signature Caribbean herbal note.
Pimento berries (allspice) provide warm, slightly sweet spice typical in brown stew dishes.
Scallions add freshness and a mild onion flavor.
Scotch bonnet pepper delivers heat and fruity Caribbean character.
Garlic enhances the savory depth of the stew.
Salt seasons and brings all the flavors together.
Black pepper adds mild heat and balance.
Caribbean browning gives the stew its deep color and slight caramelized flavor.
Tomato ketchup adds tanginess and a subtle sweetness to the gravy.
Water helps create the sauce and adjust the consistency.
Canned mackerel in tomato sauce is the star protein, already rich and infused with tomato flavor.
Lime juice brightens the dish at the end with a fresh, citrus finish.

Shopping Made Easy

  • You can find canned mackerel in tomato sauce in most supermarkets or Caribbean grocery stores.
  • Scotch bonnet peppers are best sourced at Caribbean or international markets, but habaneros can be used as a substitute.
  • Caribbean browning is typically available in Caribbean aisles or specialty stores.
  • Fresh thyme, scallions, and bell peppers are widely available in most produce sections.
  • Pimento berries may be labeled as allspice in standard grocery stores.
Jamaican brown stew mackerel

Cooking Notes from the Kitchen

  • Cooking the carrots first helps soften them and bring out their natural sweetness.
  • Allowing the aromatics to cook together builds a strong flavor base before adding liquids.
  • The browning adds both color and a subtle depth, so use it carefully to avoid bitterness.
  • The tomato ketchup enhances the existing tomato sauce in the mackerel for a richer gravy.
  • Gently breaking the mackerel helps it absorb the sauce while keeping some texture.
  • This dish is especially fitting during Lent when fish becomes a central part of the table, offering a quick and satisfying Good Friday option.
Jamaican brown stew mackerel

Quick & Easy Brown Stew Mackerel in Tomato Sauce

A quick and flavorful Brown Stew Mackerel made with canned mackerel in tomato sauce, perfect for Lent and Good Friday meals with classic Caribbean seasoning.
Prep Time 10 minutes
Cook Time 15 minutes
Course Caribbean Classics, Easy Caribbean Recipes, Seafood & Fish, Side Dishes, Weeknight Dinners
Cuisine General Caribbean
Servings 4

Ingredients
  

  • 1 1/2 tablespoon olive oil
  • 1/2 small carrot julienned
  • 1/2 medium red bell pepper sliced
  • 1/2 medium green bell pepper sliced
  • 1 large onion sliced
  • 4 sprigs thyme
  • 6 pimento berries
  • 2 scallions chopped
  • 1/2 scotch bonnet pepper sliced (optional)
  • 1 clove garlic crushed
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon Caribbean browning
  • 2 tablespoon tomato ketchup
  • 1 1/2 cups water divided
  • 1 can mackerel in tomato sauce 425g
  • 1 large tomato chunky pieces
  • 1/2 lime juiced

Instructions
 

  • Prepare all the ingredients after a good wash and set them aside.
    vegetables for making brown stew mackerel
  • Heat the olive oil over a medium flame in a deep saucepan. Add the carrots and cook for about 2 minutes, allowing them to soften slightly and release their natural sweetness.
    vegetables cooking for brown stew mackerel
  • Add the bell peppers, onion, scallions, scotch bonnet pepper, pimento berries, thyme, and garlic. Reduce the heat to medium-low and cook for about 3 minutes so the aromatics come alive and build that base of flavor.
    sauce for brown stew mackerel cooking
  • Turn the heat back to medium and add the salt, black pepper, Caribbean browning, tomato ketchup, and 1 cup of water. As it comes to a boil, your kitchen should be perfumed with that lovely combination of bright Caribbean flavors, slightly tangy from the ketchup and fragrant from the herbs and spices.
  • Bring to a boil and let it simmer for about 3 minutes to allow everything to come together into a rich gravy. Should you want to add a teaspoon of Caribbean Green Seasoing, it would add another level of herbal notes to the finished dish.
    Jamaican brown stew mackerel
  • Add the mackerel along with the tomato sauce from the can. Rinse the can with the remaining water and add it to the pot. Gently break the mackerel into smaller pieces while still keeping its shape and form. Refer to the video where I showed how to break the pieces of mackerel while keeping it's integrity.
    can mackerel added to Jamaican brown stew sauce
  • jamaican brown stew mackerel simmering
  • Bring to a boil, then reduce to a simmer and cook for 4 to 6 minutes until the gravy thickens and coats everything nicely.
  • I like adding the chunky pieces of tomato near the end of cooking, so they keep their shape, but absorb some of the Jamaican borwn stew sauce. This allows me to stretch the brown stew mackerel for feeding more people.
    chunky tomato pieces added to brown stew mackerel
  • Taste and adjust the salt to your liking, then finish with freshly squeezed lime juice and turn off the stove.
    finished brown stew mackerel
  • Serve warm with rice, dumplings, boiled green bananas, sada roti, or as a traditional fish dish for Good Friday.

Video

Notes

Frequently Asked Questions

 
Can I use canned salmon instead of mackerel?
Yes, as mentioned in my recent Jamaican Brown Stew Salmon recipe, canned salmon can work, but mackerel in tomato sauce gives a richer, more traditional brown stew base.
What can I use instead of scotch bonnet pepper?
Habanero pepper is the closest substitute, or you can use a milder pepper if you prefer less heat.
Why add lime juice at the end?
The lime juice brightens the dish and balances the richness of the stew with a fresh, citrus note.
Is this a good Good Friday meal option?
Yes, this Brown Stew Mackerel is a great Good Friday option, offering a flavorful, meat-free dish that stays true to Caribbean traditions.
Tried this recipe?Let us know how it was!
passion fruit vinaigrette salad

Bright Passion Fruit Vinaigrette Recipe for Salads and Grilling

passion fruit vinaigrette salad

I’ve always believed that how we introduce vegetables to our family shapes how they appreciate them later in life. Growing up, my mom kept things simple, and salads were never really “dressed” in the traditional way. We enjoyed fresh slices of cucumber, tomato, leaf lettuce, and watercress on their own, especially during Sunday meals. While I’ve come to appreciate that approach, I also understand that for many of us, adding something vibrant like this Bright Passion Fruit Vinaigrette Recipe for Salads and Grilling makes it much easier to get our children to enjoy salads more often.

With spring just around the corner, this recipe fits beautifully into lighter meals, outdoor dining, and everything coming off the grill. The natural brightness and tropical notes from the passion fruit bring a refreshing balance that works wonderfully with grilled chicken, steak, fish, or even brushed onto kabobs. It’s quick, full of flavor, and a simple way to elevate everyday meals with a touch of the Caribbean.

Ingredient Guide

Passion fruits Tropical fruit that delivers a bright, tangy sweetness and signature aroma essential to the vinaigrette
Olive oil Forms the base of the dressing and adds richness and smooth texture
Champagne vinegar Provides acidity and balance with a light, delicate tang
Sea salt Enhances all the flavors and brings the dressing together
Black pepper Adds a mild heat and depth, especially when freshly ground
Honey (scotch bonnet infused) Brings sweetness with a subtle Caribbean heat note
Lemon juice Adds freshness and an extra layer of citrus brightness
Dijon mustard Helps emulsify the dressing while adding a gentle sharpness

Shopping Made Easy

  • Look for ripe passion fruits that feel slightly heavy and may have wrinkled skins for the best flavor.
  • Olive oil and Dijon mustard are pantry staples available in any grocery store.
  • Champagne vinegar can be found in most supermarkets, but you can substitute it with white wine vinegar if needed.
  • Scotch bonnet infused honey may be found at Caribbean markets or made at home if unavailable. That said, feel free to use a honey of your choice.
  • Fresh lemons and black pepper are best purchased whole for maximum flavor.

Cooking Notes from the Kitchen

  • The aroma released when straining the passion fruit pulp is a key part of the experience and signals fresh, vibrant flavor.
  • Using freshly ground black pepper noticeably improves the overall taste.
  • Whisking or shaking thoroughly ensures a proper emulsion and balanced texture.
  • Serving the vinaigrette at room temperature enhances the natural fruitiness.
  • Always shake or whisk again after refrigeration, as natural separation will occur.
passion fruit vinaigrette salad

Bright Passion Fruit Vinaigrette Recipe for Salads and Grilling

A bright and tropical passion fruit vinaigrette perfect for salads and grilling, delivering a balance of sweet, tangy, and lightly spiced Caribbean flavors.
Prep Time 10 minutes
Course Easy Caribbean Recipes, In Season, Sauces, Condiments & Marinades, Sunday Dinners, Vegan, Vegetarian, Weeknight Dinners
Cuisine Fusion, General Caribbean
Servings 6

Ingredients
  

  • 4 passion fruits pulp removed and seeds strained
  • 3/4 cup olive oil
  • 1/4 cup Champagne vinegar
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon black pepper fresh ground
  • 3 tablespoons honey scotch bonnet infused
  • 1/2 lemon juiced
  • 1 tablespoon Dijon mustard

Instructions
 

  • Remove the pulp out of the passion fruits, strain to remove the seeds and discard them, then set aside. You should notice a lovely tropical burst of fruity scent, which adds a wonderful touch to the finished vinaigrette.
    seeds removed from passion fruit
  • In a bowl, add the olive oil, champagne vinegar, salt, black pepper, and honey.
    whisking passion fruit vinaigrette
  • Whisk for a few seconds until slightly combined, then add the strained passion fruit pulp, lemon juice, and Dijon mustard.
    vegetables for salad
  • chop vegetables for salad
  • Whisk well until fully combined and smooth, with a light glossy finish.
    salad vegetables ready for passion fruit salad dressing
  • Alternatively, place all the ingredients into a small jar, secure the lid, and shake vigorously until fully blended.
    feta cheese added to salad
  • Use immediately or store in the refrigerator. When ready to use, bring to room temperature and shake or whisk thoroughly to restore the texture and highlight the fruit flavors.
    salad dressed with passion fruit vinaigrette

Video

Notes

Frequently Asked Questions

 
How long does passion fruit vinaigrette last in the fridge?
This vinaigrette can be stored in the refrigerator for up to one week. Be sure to shake or whisk thoroughly before each use, as natural separation will occur.
Can I use a different vinegar instead of Champagne vinegar?
Yes, you can substitute with white wine vinegar or apple cider vinegar, though the flavor will be slightly different.
Do I have to strain the passion fruit seeds?
Straining is recommended for a smoother texture, but you can leave some seeds in if you prefer added texture.
What can I serve with this passion fruit vinaigrette?
It pairs well with salads, grilled chicken, steak, fish, and can even be brushed onto kabobs for extra flavor.
Can I make this vinaigrette without Dijon mustard?
Yes, but the mustard helps emulsify the dressing. Without it, the vinaigrette may separate more quickly.
Tried this recipe?Let us know how it was!
jamaican brown stew fish

Classic Jamaican Brown Stew Salmon

jamaican brown stew fish

Jamaican Brown Stew Salmon is a comforting, flavor-rich dish that reflects the deep traditions of Caribbean cooking. While it’s widely known as a Jamaican classic, the truth is you’ll find similar brown stew techniques used across many islands, each with its own subtle touch. Traditionally, this style of dish is made with whole fish such as snapper, including lane snapper, yellowtail snapper, or even a whole spanner, which are more common across the region.

For this recipe, I used salmon belly, which is not only beautifully rich and tender but also a more affordable option compared to other cuts of salmon. It works exceptionally well here, soaking up the sauce while remaining delicate and flavorful. The fish is seasoned, lightly dusted, and fried until just golden, then gently simmered in a deeply aromatic gravy with bell peppers, ginger, thyme, and a tomato-based backbone.

As the sauce comes together, the kitchen fills with warm, inviting aromas that instantly remind me of home. Whether you’re observing Lent or simply craving a satisfying Caribbean fish dish, this Jamaican Brown Stew Salmon delivers comfort, depth, and that unmistakable island flavor.

Note: Other options for delicious Caribbean Salmon recipes, see my Stewed Salmon, Oven Baked Salmon, Classic Jerk Salmon, and my Ultimate Jerk Salmon.

ingredients for making jamaican brown stew salmon

Ingredient Guide

Salmon Rich, tender fish that absorbs the stew’s flavors while maintaining a delicate texture.
Lime juice Helps cleanse the fish and adds a bright, fresh undertone.
Caribbean green seasoning A herb-based blend that forms the foundation of Caribbean flavor.
Salt Enhances and balances all the flavors in the dish.
Fish seasoning Adds depth and complements the natural taste of the salmon.
Black pepper Brings mild heat and warmth.
All-purpose flour Creates a light coating for the fish to achieve a slight crust when fried.
Oil Used for frying and building the base of the sauce.
Onion Adds sweetness and body to the stew.
Green bell pepper Contributes a slightly bitter, earthy flavor.
Red bell pepper Adds sweetness and color.
Carrot Introduces subtle sweetness and texture.
Scotch bonnet pepper Provides authentic Caribbean heat and aroma.
Pimento berries Delivers a warm, allspice flavor essential to Jamaican cooking.
Ginger Adds a fresh, zesty note to the sauce.
Tomato ketchup Forms the base of the stew with tangy sweetness.
Caribbean browning Gives the dish its signature deep color and slight caramel bitterness.
Brown sugar Balances acidity and enhances the sauce’s richness.
Water Helps create the stew consistency.
Scallions Adds a fresh, mild onion finish.
Garlic (optional) Deepens the savory base of the sauce.
Bay leaves (optional) Adds subtle herbal depth.
Soy sauce (optional) Boosts umami and saltiness.

Shopping Made Easy

  • Look for salmon belly at your fish market as it is usually more affordable and rich in flavor.
  • If you prefer a more traditional approach, ask for whole snapper, such as lane or yellowtail.
  • Caribbean green seasoning can be found at Caribbean grocery stores or made fresh at home.
  • Scotch bonnet peppers are available at West Indian markets and can be substituted carefully if needed.
  • Caribbean browning is typically sold in the international aisle or Caribbean specialty shops.

Cooking Notes from the Kitchen

  • This dish is known as Jamaican Brown Stew, but similar versions are enjoyed across many Caribbean islands using local fish.
  • Traditionally, whole snapper, lane snapper, yellowtail, or even spanner are used instead of salmon.
  • Salmon belly is a great option as it is more affordable and remains tender and flavorful.
  • Washing the fish with lime juice helps remove any raw scent and brightens the final flavor.
  • Fry the salmon just until lightly golden to avoid overcooking before it simmers in the sauce.
  • Cooking the aromatics low and slow helps release their natural oils and deepen the flavor base.
jamaican brown stew fish

Jamaican Brown Stew Salmon Recipe

A rich and comforting Jamaican brown stew salmon recipe featuring lightly fried salmon simmered in a fragrant, savory tomato-based sauce with classic Caribbean herbs and spices.
Prep Time 20 minutes
Cook Time 30 minutes
Course Caribbean Classics, Comfort Food, Easy Caribbean Recipes, In Season, Main Dishes, Seafood & Fish, Sunday Dinners
Cuisine General Caribbean
Servings 5

Ingredients
  

  • 2 lbs salmon cut into 2–3 inch pieces
  • 1 lime juiced
  • 1 1/2 tablespoon Caribbean green seasoning
  • 3/4 tablespoon salt divided
  • 1 teaspoon fish seasoning
  • 1 teaspoon black pepper divided
  • 1 cup all-purpose flour
  • 2 –3 tablespoons oil plus oil for frying
  • 1 large onion sliced
  • 1 medium green bell pepper sliced
  • 1 medium red bell pepper sliced
  • 1/2 medium carrot julienned
  • 1/2 scotch bonnet pepper thinly sliced
  • 5 pimento berries
  • 1 tablespoon ginger grated
  • 1/2 cup tomato ketchup
  • 1 tablespoon Caribbean browning
  • 1 tablespoon brown sugar
  • 2 cups water
  • 2 scallions chopped
  • 4 cloves garlic crushed, optional
  • 2 bay leaves optional
  • 1 –2 tablespoons soy sauce optional

Instructions
 

  • Cut the salmon into 2–3 inch pieces, being mindful of any small bones, then wash with lime juice and cool water. Drain well and place in a bowl.
  • Season the salmon with half of the salt, half of the black pepper, Caribbean green seasoning, and fish seasoning. Allow it to sit briefly so the flavors can settle into the fish.
    seasoned salmon for making jamaican brown stew
  • Lightly dust each piece of salmon in flour, shaking off any excess. Heat oil (about 2-3 cups veg oil) over medium heat and fry the pieces for 4–6 minutes until they turn a light golden color. The gentle sizzle will be melodious as the fish fries, so be sure to ventilate your kitchen as the aroma of fried fish fills the air and this scent can lingure.
    flour dusted salmon for frying to make brown stew
  • salmon frying for jamaican brown stew
  • Remove the salmon and place on paper towels to drain excess oil. Continue frying in batches if necessary.
    crispy fried salmon pieces for making Jamaican brown stew
  • In a deep saucepan, heat 2–3 tablespoons of the same oil used for frying as it contains a lot of flavour, over medium-low heat. Add the onion, bell peppers, carrot, pimento berries, ginger, and scotch bonnet. Cook gently until softened and fragrant, as the warm, comforting scent of the Caribbean fills your kitchen.
    seasoning for Jamaican brown stew salmon
  • Stir in the tomato ketchup and Caribbean browning until fully combined. Add the water and brown sugar, then bring to a gentle boil. Rinse the bowl used to season the fish with a bit of water and add it to the pot to capture any remaining seasoning. This is also when you'd add soy sauce and bay leaves if you dediced on using.
  • Allow the sauce to simmer for about 6 minutes, then add the remaining salt and black pepper as it deepens into a rich, classic brown stew sauce.
    add fried salmon to Jamaican brown stew sauce
  • Gently place the fried salmon pieces into the sauce, spooning the rich gravy over them. Let it simmer for another 4 minutes so the salmon absorbs the deep, savory flavors while staying tender.
    salmon in brown stew sauce
  • Taste and adjust salt as needed, then finish with chopped scallions for a fresh, bright finish.
    final seasoning of salmon in jamaican brown stew
  • Served with roasted breadfruit, refried cassava, coconut rice, or rice and peas, it's a delightful dish to serve this Good Friday, or anytime you feel like a warm, comforting Caribbean fish dish.
    brown stew salmon jamaican style

Video

Notes

Frequently Asked Questions

 
What fish is traditionally used in Jamaican brown stew?
Traditionally, whole snappers such as lane snapper, yellowtail, or even spanner are used across Jamaica and the wider Caribbean.
Can I substitute salmon in this recipe?
Yes, you can use any firm fish, especially traditional Caribbean choices like snapper or kingfish.
Is Jamaican Brown Stew Salmon very spicy?
The heat level depends on the amount of scotch bonnet used. You can reduce or omit it for a milder version. Using Habanero pepper/s is also an option for a milder heat and more fruity flavour.
What does Caribbean browning add to the dish?
Caribbean browning gives the stew its signature deep color and a slightly bitter caramel note.
Can I skip frying the fish?
Frying helps the fish hold its shape and adds flavor, but you can skip it for a softer texture. I also recommend flour-dusting the seasoned fish before frying. The crust will help absorb the Jamaican brown stew sauce, and near the end, the flour will help thicken the gravy or sauce wonderfully. 
Tried this recipe?Let us know how it was!
salmon head broff (soup)

Incredible Salmon Head Broff (Caribbean Fish Broth)

During the Lenten season leading up to Easter, many Caribbean families turn to seafood-based meals as part of the tradition of avoiding meat. It is a time when simple, nourishing dishes take center stage in the kitchen, and soups like this one are especially comforting. This Incredible Salmon Head Broff is a perfect example of how humble ingredients can come together to create something deeply flavorful and satisfying.

With the current state of food prices in Canada, the cost of fish has climbed to almost unaffordable heights, even at Asian supermarkets, where it is usually cheaper than in most grocery stores. Luckily, some of the less desirable parts of the fish, like the head, are still somewhat within my budget. And if you grew up in the Caribbean, you would know that the fish head is where a lot of the real flavor lives.

While growing up in Trinidad and Tobago, broff was typically made with fish like King Fish, Carite, or Red Snapper, and green fig (green cooking bananas), along with macaroni (bucantini style) would almost always be an integral part of the pot. The recipe itself is already close to perfection, with hearty vegetables, herbs, and the natural richness of the fish creating a beautiful broth.

This Incredible Salmon Head Broff is also quite close to Jamaican Fish Tea. Across the Caribbean, you will see variations of this soup with ingredients like yam, dasheen, cabbage, flour dumplings, or green bananas added to the pot depending on the island and the home cook.

Ingredient Guide

Salmon Head The main ingredient which gives the broth its rich seafood flavor and depth.

Lemon Used to wash the fish and help remove any raw fish scent before cooking.

Caribbean Green Seasoning Adds a foundational layer of fresh Caribbean herb flavor to the fish.

Fish Seasoning (Fish Stock Powder) Intensifies the seafood flavor and enriches the broth.

Potato Adds body and heartiness while helping make the soup more filling.

Sweet Potato Contributes natural sweetness and balances the savory elements in the broth.

Christophene (Chayote / Chocho) A mild vegetable that absorbs the flavor of the broth beautifully.

Pumpkin Adds subtle sweetness, color, and richness to the soup.

Onion Builds the aromatic base of the broth.

Garlic Adds warmth and depth to the overall flavor.

Celery Brings gentle aromatic balance to the soup.

Carrot Adds sweetness and color while contributing texture.

Black Pepper Provides gentle heat and depth.

Thyme A classic Caribbean herb that perfumes the broth while it cooks.

Salt Enhances and balances the flavors in the soup.

Water Forms the base of the broth while extracting flavor from the fish and vegetables.

Scotch Bonnet Pepper Brings the signature Caribbean heat and fragrance to the soup.

Light Soy Sauce Adds umami and a deeper color to the broth.

Okra (Ochro) A traditional Caribbean vegetable that slightly thickens the broth.

Broccoli An optional addition that adds extra nutrition and texture.

Lime Added at the end to brighten the finished broth.

Chadon Beni (Culantro) A bold Caribbean herb that finishes the soup with fresh herbal flavor.

Shopping Made Easy

• Salmon heads are commonly available at Asian supermarkets or fish markets and are usually far more affordable than fillets.
• Christophene may also be labeled chayote or chocho, depending on the grocery store.
• Chadon beni is typically found at Caribbean or West Indian grocery stores.
• If chadon beni is unavailable, cilantro can work as a substitute, though the flavor will be slightly different.
• Caribbean green seasoning can be purchased at Caribbean markets or made fresh at home.
• Scotch bonnet peppers are usually available at Caribbean or international grocery stores.

Cooking Notes from the Kitchen

• Keeping the root vegetables in larger pieces helps them maintain their structure during cooking.
• Leaving the Scotch bonnet pepper whole gives the soup flavor without making it overly spicy.
• Skimming the surface while the soup cooks helps keep the broth clean and clear.
• Fish heads release collagen and oils, which create a rich and nourishing broth.
• This soup often tastes even better the following day as the flavors deepen.

salmon head broff (soup)

Incredible Salmon Head Broff (Caribbean Fish Broth)

A warm and comforting Caribbean fish broth made with salmon heads, hearty vegetables, and fresh herbs. This nourishing soup is especially popular during Lent when seafood dishes are commonly enjoyed leading up to Easter.
Prep Time 20 minutes
Cook Time 40 minutes
Course Caribbean Classics, Featured, In Season, Seafood & Fish, Soup, Winter Recipes
Cuisine General Caribbean
Servings 6

Ingredients
  

  • 2 lbs salmon head
  • 1 lemon juiced
  • 2 tablespoons Caribbean green seasoning
  • 3 tablespoons fish seasoning fish stock powder
  • 1 lb potato cut in large chunks
  • 3/4 lb sweet potato cut in large chunks
  • 1 large christophene cut in large chunks
  • 3/4 lb pumpkin cut in large chunks
  • 1 large onion sliced
  • 6 cloves garlic smashed
  • 2 stalks celery chopped
  • 1 large carrot chopped
  • 1 tablespoon black pepper divided
  • 6 sprigs thyme
  • 3/4 tablespoon salt adjust to taste
  • 10 cups water adjust as needed
  • 1 scotch bonnet pepper whole
  • 1 1/2 tablespoons light soy sauce
  • 12 –16 okra trimmed
  • 1/2 lb broccoli optional
  • 1 lime juiced
  • 3 tablespoons chadon beni chopped

Optional Ingredients

  • Fish stock instead of water
  • Cabbage
  • Green cooking banana

Instructions
 

  • Wash the salmon head with the lemon juice and cool water, then drain and season with the Caribbean green seasoning and fish seasoning.
    seasoned salmon heads for making soup
  • Wash and prep the other ingredients, trying to keep the sweet potato, potato, carrot and christophene in large pieces so they hold their shape when the soup is completed.
    vegetables for making fish broff
  • Place the sweet potato, potato, carrot, celery, onion, garlic, fish, half of the black pepper, salt and thyme in a large soup pot.
    vegetables for making salmon head broff
  • Tuck the seasoned fish pieces in between the vegetables, then add the water. Add the soy sauce and place the whole scotch bonnet pepper in the pot. Bring to a boil, then reduce to a rolling simmer, adjusting the water level if needed as it cooks.
    seasoned salmon head in soup
  • Cook for about 25 minutes, skimming off any scum from the top and discarding it.
    salmon head soup simmering
  • Add the okra and stir well, but be gentle as you do not want to break up the fish.
    adding okra to fish soup
  • About 10 minutes later add the broccoli. This is not traditional to the recipe but it is a great way to add more beneficial vegetables to the mix. Spinach or shredded dasheen bush leaves would also work nicely here.
  • Four minutes later taste and adjust the seasoning to your liking. Remove the scotch bonnet pepper or break it open to release the sizzle of the Caribbean sunshine (heat) if you want more kick in the broth. Add the remianing black pepper.
    final seasoning of fish soup made with salmon
  • Finish by adding the lime juice to brighten everything up and the chopped chadon beni for that final herbal note. Turn off the stove and enjoy.
    hot salmon head broff (soup)
  • Caution. The more you stir the pot as the broff cooks, it will break up the salmon head and it may relase bones. I'd also recommend letting your guests know about the bones of the fish as it can be a potential choking hazard.

Video

Notes

Frequently Asked Questions

 
Can I use another type of fish instead of salmon head?
Yes. Traditional Caribbean broff is commonly made with fish such as King Fish, Carite, or Red Snapper. Any firm fish head or bone-in fish pieces will work well for this soup.
Is Salmon Head Broff similar to Jamaican Fish Tea?
Yes. Both dishes are light Caribbean fish soups built with fresh herbs, vegetables, and fish. Jamaican Fish Tea sometimes includes yam, dumplings, or green bananas, depending on the region.
Can I add green fig to this recipe?
Yes. Green cooking bananas are very traditional in many Caribbean broths and would work beautifully in this recipe.
How spicy is this soup?
When the Scotch bonnet pepper is left whole, it mainly adds aroma and gentle warmth. Breaking the pepper releases the sizzle of the Caribbean sunshine and will increase the heat in the broth. Discard once the soup is finished cooking and be mindful not to break it as it simmers.
Tried this recipe?Let us know how it was!