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Caribbean Fish recipe for cookery class & meal

Caribbean Cookery Class & Meal

Cookery Class with a Caribbean theme

What we cooked: Rice & Peas; Jerk Seasoning; Jerk Fish; Mango Salad; Sweet Potato Patties; Rum & Pineapple Fritter

Rice & Peas – a staple in Caribbean cuisine

Ingredients – Serves 4

  • 400g can kidney beans, rinsed and drained
  • 400ml can coconut milk
  • ½ tsp dried thyme
  • ½ tsp ground allspice
  • 6 spring onions, sliced
  • 200g long grain rice



  • Put the beans, coconut milk, thyme, allspice, 4 of the spring onions and 100ml water in a pan, and bring to a simmer. Season with plenty of salt and black pepper.
  • Rinse the rice a few times in a sieve until the water runs clear. Tip into the pan and simmer for 10 mins over a medium heat, stirring occasionally, before lowering the heat. Put the lid on and cook for another 5 mins until the grains are tender and the liquid has been absorbed. Fluff up the rice with a fork before serving and scatter with the reserved spring onions.

Jerk Seasoning

Ingredients – mix the following together

  • 1 tbsp onion powder
  • 1 tbsp garlic powder
  • 2 tsp cayenne pepper
  • 2 tsp smoked paprika (regular paprika is fine)
  • 1 tsp allspice ground
  • 2 tsp salt
  • 1 tsp black pepper ground
  • ½ tsp red pepper flakes
  • ½ tsp cumin ground
  • ½ tsp nutmeg ground
  • ½ tsp cinnamon ground
  • 1 tbsp brown sugar
  • 1 tsp thyme dried
  • 1 tbsp parsley dried

Jerk Fish or Chicken

  • Once you have made your jerk seasoning, it’s really versatile.  You can use fish – whole or a fillet, chicken or even cauliflower.  The method is principally the same, just the cooking time longer for chicken and We will use a fillet of hake, it’s a chunky white fish – leave the skin on.  Dry the fish and pat your jerk spice over the fish
  • Take a frying pan on high heat and skin side down, place the fish in.  You can transfer to an oven to finish the cooking – it would take about 6-8 minutes or you can turn the fish and keep in the pan. 

Hot Pepper Sauce 

Traditionally this is with scotch bonnet chillis – but we find that it can be too spicy for our palate!  If you find it too hot, add to some plain yoghurt! 


  • Handful red chilli’s – rough chopped
  • ½ tsp Sea Salt
  • 100ml Distilled White Vinegar
  • Handful Chopped Fresh coriander
  • 2 cloves Garlic, peeled
  • ½ Lime, juiced


  • Wash the chllis and trim off the stems.
  • Give the chilli, garlic, coriander a rough chop.
  • Take a food processor or nutri bullet.  Blitz
  • Finally mix in the  Distilled White Vinegar, Sea Salt, and juice from the  Lime
  • Since vinegar was used, this pepper sauce will last for ages! 


Mango Slaw


  • ½ head of small red cabbage
  • 1 large mango (ripe but firm, not soft)
  • Large handful fresh coriander, chopped – stems ok
  • ¼ finely diced or thinly sliced red onion
  • ½ to 1 green chilli – finely chopped
  • 2 tsp olive oil
  • 1 orange (zest and juice)
  • 1 lime
  • ½ tsp salt


  • Slice or shred cabbage very thinly- Add to large bowl.
  • Peel mango with a vegetable peeler, then slice into thin strips, or cut into cubes and place in the bowl.
  • Add onion, coriander, green chilli.
  • Zest one orange and add the zest to the bowl. Add the juice of half the orange, and half the lime
  • Add oil and salt and mix gently to combine.
  • Taste and adjust salt, heat and citrus. Often I will squeeze in the other half of the orange.
  • Refrigerate until ready to serve!

Sweet Potato Patties


  • 2 small, sweet potato, roasted whole in its skin
  • 1 tbsp olive oil
  • 1/2 tsp ground allspice
  • 1/2 tsp ground cumin
  • 1/4 tsp dried chilli flakes
  • 1/2 tsp thyme
  • whole Bulb of garlic
  • 2 chopped red chilli
  • 3 chopped spring onions
  • salt & pepper
  • a handful of chopped fresh coriander leaves
  • lime the zest (1 lime), cut the lime in to wedges


  • Preheat oven to 180C
  • Place the bulb of garlic and the sweet potatoes on an oven tray, and roast for about 30 minutes – should be soft to touch.
  • Scoop out the flesh from the potato and add allspice, cumin, dried thyme, chilli flakes salt & pepper.  Add half the roasted garlic, squeezed out of skin
  • Mash all together
  • In a pan, fry in a little oil, the spring onions and chilli, add to the mixture with a little salt, the chopped coriander and lime zest.
  • Cover and leave to rest in the fridge until ready to cook
  • Shape the sweet potato mix into patties.
  • Heat a few tablespoons of olive oil in a large frying pan or skillet over a medium high heat.
  • When the oil is hot, add the cakes to the pan and cook on each side until browned and crispy.
  • Sprinkle with some fresh coriander and serve with extra lime wedges to squeeze over.

Rum & Pineapple Fritters

Pineapple Fritters – this recipe excludes the rum!  But you can flambé your rings in the Caribbean’s finest export!

  • Peel your pineapple and cut into rings –  use tinned if you can’t find  fresh.
  • Add a few tablespoons of cornflour on the dish/ saucer and take your pineapple rings, coat in the flour.  In a small pan, heat 2mm oil, till hot and then fry your fritters for 2 minutes each side – you should get some colour.  Serve with ice cream and we really like a bit of diced chilli or finely shredded mint.

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