Belizean Fish Panades/ Easy and Delicious/ Empandes / Weekend Cooking

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu offers a plant-based option, while canned tuna is budget-friendly.

corn flour

🥗Healthier: whole wheat flour

💰Cheaper: all-purpose flour

Whole wheat flour adds fiber, while all-purpose is often less expensive.

lime juice

🥗Healthier: lemon juice

💰Cheaper: vinegar

Lemon juice retains acidity, while vinegar is a cost-effective substitute.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: bell pepper

Jalapeño provides heat with fewer calories, and bell pepper is milder and cheaper.

In a pot, add 4 cups water, 3 medium tilapia or 16 oz fish fillet, 1 tsp salt, and 1 tsp black pepper. Add a pinch of Recardo or Achote.

Boil on medium heat for 10 minutes or until tender.

Drain the water and debone the fish if needed.

In a pan, add 1/2 onion, 1 small tomato, and 2 tablespoons of oil. Cook until brown.

Add the fish to the pan and mix well.

For the cabbage sauce, combine 1/2 cabbage, 1 small onion, 1 small pepper of your choice, 1/2 tsp black pepper, 1 tsp salt, and 1/2 cup vinegar in a bowl.

For the masa, combine 3 lbs corn masa or 6 cups Maseka with 2 tablespoons chicken bouillon and 1 tsp Recardo or Achote. Add water until you achieve a cookie dough consistency.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary