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Saint Lucian Oil Down
A hearty and flavorful one-pot stew, Oil Down is a national dish of Saint Lucia, traditionally made with salted meat or fish, breadfruit, callaloo leaves, and various vegetables simmered in coconut milk until the oil separates.
🧂 食材
- 500 g Salted codfish or pigtail(soaked and desalted if using codfish)
- 2 medium Breadfruit(peeled, cored, and cut into chunks)
- 2 cans Coconut milk(full fat)
- 1 large bunch Callaloo leaves(chopped)
- 250 g Okra(trimmed)
- 2 medium Carrots(sliced)
- 1 medium Sweet potatoes(peeled and cubed)
- 1 large Onion(chopped)
- 4 cloves Garlic(minced)
- 2 sprigs Thyme
- 1 whole Scotch bonnet pepper(pricked with a fork)
- to taste Salt
- to taste Black pepper
- 1 cup Water(optional, if needed)
👨🍳 步驟
- 1
If using salted codfish, soak it in water overnight, changing the water several times, then boil for 10 minutes, drain, and flake. If using pigtail, boil until tender, then chop.
- 2
In a large, heavy-bottomed pot, combine the prepared salted meat or fish with the coconut milk, chopped callaloo leaves, okra, carrots, sweet potatoes, onion, garlic, thyme, and the whole scotch bonnet pepper.
- 3
Add the breadfruit chunks to the pot. Season with salt and black pepper to taste, keeping in mind the saltiness of the meat/fish.
- 4
Bring the mixture to a boil over medium-high heat, then reduce the heat to low, cover, and simmer gently.
- 5
Cook for about 1 hour to 1 hour 15 minutes, stirring occasionally, until the breadfruit is tender and the liquid has reduced and thickened, with the coconut oil separating and rising to the surface. Add a cup of water if the stew becomes too dry before the breadfruit is cooked.
- 6
Remove the scotch bonnet pepper before serving. Taste and adjust seasoning if necessary.
- 7
Serve hot, ensuring each portion gets a good mix of all the ingredients and the flavorful oil.
💡 專業提示
- ✓Ensure the breadfruit is cooked through and tender.
- ✓Stir frequently to prevent sticking, especially as the liquid reduces.
- ✓The scotch bonnet pepper adds flavor and a mild heat; adjust to your preference or remove it entirely if you prefer no spice.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Some recipes include other root vegetables like dasheen or yams.
- Smoked herring can be used as an alternative to salted codfish or pigtail.
- A dash of Worcestershire sauce can be added for extra depth of flavor.