Lunch · 60 min · caribbean

Bake and Shark

A Caribbean lunch built around firm white fish (shark or snapper) and all-purpose flour — on the table in 60 minutes. It is weeknight cooking that still hits your targets — 33 grams of protein per serving. It scales cleanly if you are cooking for more than one.

✓ USDA-verified nutrition data

Ingredients

• 1.5 lb Firm white fish (shark or snapper)
• 3 cups All-purpose flour
• 1 tbsp Baking powder
• 1.25 cups Warm water
• 4 cups Vegetable oil
• 2 cups Shredded cabbage
• 0.5 cup Tamarind chutney
• 0.5 cup Garlic sauce

Steps

1. Make the bake dough: flour, baking powder, salt, and warm water kneaded soft. Rest 20 minutes, then roll into 6-inch rounds.
2. Fry the rounds at 350°F for 2 minutes per side until puffed and golden. They should balloon like little pillows.
3. Season the fish with salt, lime, and green seasoning, dredge lightly in flour, and fry until crisp and golden.
4. Split each bake and stuff with the hot fish, shredded cabbage, and all the condiments — tamarind chutney, garlic sauce, pepper sauce, the works.
5. Eat immediately at the beach, ideally. Maracas Beach in Trinidad is the spiritual home of this sandwich, but your kitchen works too.

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