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Seafood for lent - 40 ways in 40 days

Published:Thursday | April 1, 2010 | 12:00 AM
Rainforest Seafoods chef Louis Bailey(right). - File

Rainforest Seafoods Salmon in Orange Soya Sauce


6oz Rainforest Seafoods Vacuum Packed Salmon Fillets

1/8 tsp salt

1/8 tsp black pepper

3 tbs freshly squeezed orange juice

3 tbs soy sauce

1/2 tsp sesame oil


1. Season salmon fillets with salt and pepper.

2. Spray a large skillet with cooking spray and heat over medium-high heat. Place salmon fillets into the skillet and cook until golden, about 3 minutes on each side.

3. Cover and reduce heat to medium and continue cooking until the salmon flakes easily with a fork, cook 2 to 3 minutes longer. Remove salmon from the skillet and set aside.

4. Stir orange juice and soy sauce into the same skillet. Cook on high heat until slightly thickened, 1 to 2 minutes. Remove from heat and stir in the sesame oil. Spoon sauce over the salmon and serve with steamed rice.

Serves 1

Chef Bailey's fishtastic tip: Salmon is rich in Omega-3 goodness so aim to have at least 2 servings of fatty fish per week for a heart-healthy diet

Rainforest Seafoods Jamaican Coconut Shrimp


1 Econo pack Rainforest Seafoods Extra Large Cooked Shrimp (24 for this recipe)

1 egg

1/2 cup all-purpose flour

2/3 cup beer

11/2 tsp baking powder

1/4 cup all-purpose flour

2 cups shredded native coconut

3 cups oil for frying

Salt and pepper to taste


1. In medium bowl, combine egg, flour, beer and baking powder. Place 1/4 cup flour and coconut in two separate bowls.

2. Hold shrimp by tail, and coat in flour, shaking off excess flour. Dip in egg/beer batter; allow excess to drip off. Roll shrimp in coconut, and place on a baking sheet lined with wax paper. Refrigerate for 30 minutes.Meanwhile, heat oil to 350F (175C) in a deep-frying pan.

3. Fry shrimp in batches: cook, turning once, for 2 to 3 minutes, or until golden brown. Using tongs, remove shrimp to paper towels to drain.

4. Serve warm with your favourite dipping sauce.

Serves 6

Chef Bailey's fishtastic tip: Wait until little bubbles appear in the oil before placing shrimp to fry or you may risk cooking soggy shrimp.

Rainforest Seafoods Spicy Conch Fritters


1lb Rainforest Seafoods Conch, (diced)

2 limes

Oil, for frying

11/2 cups all-purpose flour

11/2 tbs baking powder

1/4 tsp salt

1/8 tsp cayenne pepper

1 Scotch bonnet pepper (minced)

3 large eggs, separated

1/2 cup milk

1/2 cup minced yellow onion

Fresh scallion to garnish


1. Place the conch slices in a glass bowl and squeeze the juice of one of the limes over the slices. Allow to sit for 10 minutes, then drain and finely chop the conch meat and set aside.

2. Heat a deep-frying pan filled with oil to 330F or until small bubbles appear.

3. Combine the flour, baking powder, salt and cayenne pepper and whisk.

4. In a separate bowl, whisk together the egg yolks, milk, conch, scotch bonnet pepper and onion.

5.Add the dry ingredients to the wet ingredients and stir until just combined. In a third bowl, whip the egg whites until stiff peaks form.

6. Gently fold the egg whites into the conch mixture.

7. When ready to fry the fritters, drop the batter by tablespoonfuls into the hot oil and cook, stirring occasionally, until golden brown and floating on the surface of the oil, (about 4 minutes). Transfer to paper-lined plates to drain briefly before serving. Sprinkle lightly with scallion and serve with tartar dipping sauce.

Serves 4

Chef Bailey's fishtastic tip: Try using the juice of a lime instead of a dipping sauce for a healthier alternative.

Seared Scallops - Rainforest Seafoods Style


11/2lbs sea scallops

11/2tbs olive oil

2 cups dry white wine

3 tbs fresh lemon juice

1 tbs butter

2 garlic cloves, minced

2 tbs minced parsley

Black pepper and salt to taste


1. Heat oil in heavy skillet over high heat. When oil begins to smoke, add scallops.

2. Sear each side for one minute or until each side is golden brown.

3. Add 1/2 cup of cooking wine and lower heat to medium and simmer for 2 minutes. Remove scallops from pan.

4. Add remaining wine, lemon juice and garlic and bring to a boil. Reduce by half or until mixture coats the back of a spoon.

5. Add butter, parsley and season with pepper.

6. Place scallops on a plate and smother with sauce.

Serve with pasta or steamed vegetables.

Serves 2

Chef Bailey's fishtastic tip: Add a tip of Jamaican honey for that extra sweetness!

Rainforest Seafoods Peanut Coated Whitefish


1 tray pack Rainforest Seafoods Whitefish fillets (about 4 ounces each)

1/3 cup vegetable oil

3 medium scallions, cut lengthways into fine matchsticks (about 1/2 cup)

2 inch knob of fresh ginger, peeled and cut into fine matchsticks (about 1/4 cup)

2 tbs all-purpose flour

1 large egg

1/2 cup salted peanuts, finely chopped

4 tsp seasoned vinegar, or to taste

Salt and pepper to taste


1. In a 10-12 inch heavy skillet, heat the oil over medium-high heat until hot. Add the scallions and ginger and cook, stirring occasionally, until they ae just golden, with some green still visible on the scallions for 2 to 4 minutes.

2. Remove the skillet from the heat, and with a slotted spoon, transfer the vegetables to paper towels to drain (leave the oil in the skillet). Toss the ginger and scallions lightly with salt.

3. Line up three wide shallow dishes.

4. Put the flour in the first; beat the egg in the second; put the peanuts in the third.

5. Season the whitefish fillets with salt. Dredge one fillet in the flour, shaking off the excess. Dip the fillet in the egg, then coat it with peanuts. Set the fillet on a plate and repeat with the second fillet.

6. Reheat the oil in the skillet over medium-high heat. Add the fillets and cook until golden on each side and the flesh is opaque and cooked through, 3 to 4 minutes on each side (reduce the heat if they brown too quickly). Put the tilapia on dinner plates, sprinkle with the vinegar and pepper to taste, top with the frizzled vegetables, and serve immediately.

Serves 2

Chef Bailey's fishtastic tip: Instead of peanuts, try coating the fish with cashews or sesame seeds.