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Free Recipes

Try out some tasty recipes

Looking to explore the flavors of the Caribbean? Look no further than these delicious and free Caribbean recipes! Whether you're a meat-lover, vegetarian, or vegan, there's something for everyone to enjoy. Get ready to embark on a culinary journey like no other!


Plantain Fritters

Plantain Fritters



2 very ripe Plantains, peeled and chopped
200g plain flour
2 tsp baking powder
1 tsp salt
1 red chilli, deseeded and finely diced
1 tsp fresh thyme leaves
2 eggs beaten
1 tbs melted butter
100mls milk
vegetable oil for frying

1. In a mixing bowl combine all the dry ingredient ie, flour, baking powder, salt.

2. Combine all the wet ingredients, chopped plantains, beaten egg, milk, melted butter, chilli and thyme leaves together.

3. Add wet ingredients to dry ingredients and combine to a dropping consistency.

4. In a frying pan add vegetable oil and bring to a medium heat.

5. Drop in spoonfuls of the batter and fry for about 3 minutes until golden brown.

6. Remove from frying pan and place on a baking try lined with kitchen absorbent paper.

7. Continue frying until all the batter is cooked. Serve with a dip of your choice!

1 All the ingredient except oil for frying can be placed in a food processor and blend together.

2 An Electric fryer can be used to fry off your plantain fritter.

3 The batter can be panfried pancake style!


Salt Fish Fritters

Salt Fish Fritters



250g Salt Cod, rehydrated and desalinated, deboned and flaked

1 cup Plain flour

1 tsp baking powder

2 eggs beaten

1/2 tsp sea salt

1/2 tsp ground black pepper

1 red chilli, deseeded and minced

1 green chilli, deseeded and minced

4 spring onion, finely chopped

1 tbs fresh thyme leaves

Milk to combine

Vegetable oil for frying


1: The salt cod should be soaked in several changes of cold water for at least 24 hours. Then pour over some boiled water and leave for 30 minutes, this allows the fish to be easily skinned, deboned and flaked ready for use.

2 In a mixing bowl combine all the ingredients adding milk to make a batter to a dropping consistency.

3 Place a saucepan on heat, add vegetable oil and bring to a medium heat.

4 Drop spoonful of mixture in pan and fry until golden brown, turning each fritter over until cooked through.

5 Remove from heat with a slotted spoon and place on a dish lined with absorbent paper.

6 Serve while still hot or warm with a sweet chilli sauce


Tamarind Dip

Tamarind Dip


2 cups concentrated tamarind or tamarind pulp

1/2 cup water

1/3 cup soft brown sugar

1 tsp ground cumin

1/2 tsp sea salt

1/2 tsp ground black pepper

1 scotch bonnet pepper, deseeded and finely diced

1tbs coriander, finely chopped


  1. In a saucepan, combine all ingredients.

  2. .Place on a medium heat and bring to the boil, stirring to dissolve the sugar. Continue to boil to reduce down and thicken.

  3. This should take about 8 to 10 minutes.

  4. Remove from heat and cool.

  5. Serve with your favourite appetiser etc.




Jerk Roasted Beetroot

Jerk Roasted Beetroot


1. Wash and chop 6/8 beetroot into wedges.
2. Place in a roasting tin on parchment paper.
3. Drizzle olive oil over wedges then sprinkle half
packet of Tan Rosie Jerk Rub.
4. Place in oven on medium heat and cook for 20 mins
or until cooked.


Sweet Pepper Pizza

Sweet Pepper Pizza


x1 Pizza Base (I’ve used wholemeal)

Half Red Bell Pepper

3 Tablespoons of Tan Rosie Caribbean Sweet Pepper Sauce

Mozzarella Cheese and Parmesan Cheese (Vegan Cheese if preferable)

1 handful baby spinach

1 large Portobella Mushroom sliced


  1. Spread the Sweet Pepper Sauce onto the pizza base.

  2. Layer the spinach, mushrooms, cheese, bell peppers onto pizza base.

  3. Place on the shelf of your oven and bake on a high temperature (gas mark 8) for 10 mins.

  4. Place a few dollops of sweet pepper sauce around the pizza and serve.

  5. Yum!


Rice & Peas

Grenadian Style Rice & Peas

Serves 6


1 Tin Pigeon Peas

1 ½ Cups basmati rice

1 tin coconut milk

1 tbsp Fresh thyme

1 Scotch bonnet pepper

1 Large onion finely chopped

2 Garlic cloves minced

1 tbsp Olive oil

1 tbsp Butter

Salt and black pepper to taste

1 Vegetable stock cube added to 200ml water

1 Bay leaf

1 Clove garlic

6 Whole cloves


  1. Place a frying pan on medium heat, add olive oil, butter and onions and sauté for 5 minutes.

  2. Add garlic and thyme, bay leaf, fry for a further 1 minute.

  3. Remove from heat and add onion mixture to peas, add coconut milk, scotch bonnet pepper and bring to the boil.

  4. Add rice, vegetable stock cube, salt and pepper to taste.

  5. Stir ingredients, bring to boil and cover pan, and reduce heat to low.

  6. Allow to cook until all liquid is absorbed and rice is tender for about 20 minutes.

  7. Remove from heat and allow to rest covered for 10 minutes before serving. Don’t forget to remove the thyme sprigs and scotch bonnet pepper!


Stewed Chicken

Grenadian Stewed Chicken

Serves 4



8 chicken thighs deboned and diced


Ingredients for Seasoning chicken

1 tsp ground allspice

½ tsp ground clove

½ tsp ground nutmeg

1tbs fresh thyme leaves

3 cloves garlic, minced

2” piece fresh ginger root, grated

1 onion, finely chopped

1tbs soy sauce

1tbs Worcestershire sauce

1tsp ground black pepper

1/2tsp sea salt

1tbs olive oil


Ingredients for stew

1tbs oil

1tbs sugar

200ml chicken stock

1 whole scotch bonnet pepper

1 small green pepper, diced

1 small red pepper, diced

1 small yellow pepper, diced



  1. In a mixing bowl combine chicken and the ingredients for seasoning chicken together coating all of the chicken.

  2. Cover bowl with the seasoned chicken and leave in fridge for at least 2 hours or overnight in fridge.

  3. Place a saucepan onto medium heat, add oil and heat through add sugar and caramelise or brown, a medium colour.

  4. Add chicken pieces to saucepan, leaving aside the seasoning ingredients for the time being.

  5. Continue stirring chicken to allow an all over coating with the browning liquid.

  6. Continue cooking and stirring for about 5 minutes.

  7. Next add the set aside seasoning ingredients and cook for a further 5 minutes.

  8. Add the whole scotch bonnet pepper and chicken stock, bring to the boil and reduce heat and simmer for 15 minutes.

  9. After 15 minutes separate the chicken from the sauce and set aside in a separate bowl, then add the diced peppers and stir and reduce the sauce for a further 10 minutes on a high heat until its thickened.

  10. Add the chicken back into the pot and mix through.

  1. Remove from heat, adjust seasoning – salt.

  2. Serve with Rice and peas or plain boiled rice


Oven Baked Jerk Chicken

Oven baked Jerk Chicken



8 Chicken thighs, skinned
2 Tbs olive oil
1 pkt Tan Rosie’s Jerk Rub

150ml Chicken stock


  1. In a non metal dish place chicken thighs

  2. Massage chicken thighs with olive oil and Tan Rosie’s jerk rub.

  3. Cover and leave to marinade for at least 2 hours or overnight.

  4. Preheat oven to gas mark 7

  5. Place Chicken thighs in a roasting tin, cover with foil.

  6. Place roasting tray in oven and roast for 30 minutes.

  7. After 30 minutes remove foil and continue to roast for a further 15 minutes.

  8. After this process remove from oven and place on a serving platter and cover.

  9. To create the sauce, pour chicken to roasting tin and mix through with the pan juices, reduce down to thickened consistency.

  10. Pour Sauce over chicken thighs and serve.


Red Pepper Chicken

Red Pepper Chicken


x4 Chicken Thighs/Legs/Breasts

1 small onion finely chopped

1 red bell pepper, sliced

2 Cloves Garlic

x1 Jar Tan Rosie Caribbean Sweet Pepper Sauce

1 Tablespoon of Vegetable Stock.

1 Tablespoon Fresh Thyme

1 tsp Sea Salt

1/2 tsp Black Pepper

Olive/sunflower oil frying


  1. Add oil into a frying pan and sauté the onions until softened for 5 mins.

  2. Add the garlic and stir in, then add the chicken and fry for a few minutes each side until sealed and lightly browned.

  3. Add the thyme, salt, red pepper, black pepper, stock and a whole jar of Caribbean Sweet Pepper Sauce and stir through.

  4. Reduce heat add the lid and simmer for 10 mins until cooked through.

  5. Check the seasoning, then serve with rice peas – Yum!

curry mutton.jpeg

Curry Mutton/Goat

Curry Mutton/Goat


1 kg Mutton  diced with any gristle and fat removed

1 Large onion chopped

3 Cloves Garlic minced

1 pack Tan Rosie’s Caribbean Style Curry Powder

Few sprigs fresh thyme

2 Bay leaves

1 tsp Ground allspice

½ tsp Ground cloves

¼ Cup Vegetable oil

¼ Cup Butter

1 Scotch bonnet pepper left whole

2 Cups vegetable stock, lamb stock or water

1 Cup coconut milk

1 tsp Salt

1 tsp Black pepper


  1. In a non metallic bowl place mutton, onions, garlic, thyme, curry powder, allspice, cloves, bay leaves and oil.

  2. Mix all ingredients together well. Cover bowl and marinade for 2 to 3 hours or overnight in fridge.

  3. In large frying pan place butter with a little oil, allow to melt on medium heat.

  4. Add mutton to frying pan and fry on medium heat for about 10 to 15 minutes stirring frequently until brown.

  5. Add stock, coconut milk and scotch bonnet pepper, bring to the boil. Lower heat and simmer gently for 90 minutes or until meat is tender.

  6. For a thickened sauce increase heat for the last 10 minutes stirring occasionally without breaking up meat pieces.

  7. Serve with Roti or boiled rice.


Lamb, goat, chicken or beef can be used instead of mutton in this recipe.


Aubergine & Mushroom Salmon en Croute

Aubergine & Mushroom Salmon En Croute

Ingredients for pastry:

550g/1lb 3½oz puff pastry, at room temperature

flour, for dusting

Ingredients for Salmon:

675g/1lb 8oz salmon fillet, skinned

1 Jar of Tan Rosie Aubergine & Mushroom Pesto & Spread

1 large free-range egg, beaten


1. Preheat the oven to 200C/400F/Gas 6.

For the salmon en croute, preheat a large baking tray in the oven.

2. Unroll one pack of pastry and roll a little longer until it is about 2cm/¾in larger all around than the piece of fish (check that it will fit on the baking tray, you may have to place it diagonally.)

3. Place the pastry on top of a sheet of baking parchment so that you can easily slide the pie onto the hot baking tray.

4. Place the salmon on the centre of the pastry and spread with the pesto. Brush the edge of the pastry with beaten egg.

5. Roll out the second pack of the pastry to a rectangle slightly larger than the first one so that it drapes over the fish and filling.

6. Carefully lift it over the salmon, trim off any excess and press the edges well to seal.

7. Re-roll the pastry trimmings thinly and cut out pastry decorations if liked – such as little fishes. Brush the pastry with beaten egg.

8. Carefully slide the pie onto the preheated baking tray on the non-stick baking paper, and bake for 35-40 minutes, or until golden-brown both on top and underneath.

9. Allow to rest for 10 minutes before serving.



Aubergine & Mushroom on Toast

Aubergine & Mushroom on Toast


Fabulously easy and just as tasty – try it!


1 Jar Tan Rosie Aubergine & Mushroom Pesto & Spread

Crusty bread of your choice


Cut your bread and lightly toast Spread on the pesto and enjoy You can also top with freshly sliced Parmesan cheese too!


Try with avocado or scrambled egg. Yummy!


Grilled Lime Tuna

Grilled Lime Tuna


2 Fresh Tuna Steaks

1/2 packet Tan Rosie Caribbean Roast Lime Chicken Rub

3 tbsp Olive Oil

x2 Fresh Whole Limes


In a bowl place the rub, oil and the zest and juice of 1 lime. Mix and make into a paste. Coat the paste onto the tuna and leave to marinade for 2 hours in the fridge. Heat a grill pan and fry the tuna steaks for 2/3 minutes either side (depending on your preference). Slice some lime for garnish and zest some extra lime over the tuna. Serve with your choice of new potatoes cous cous and fresh greens.


Garlic & Pepper Chicken

Garlic & Pepper Chicken



4 Chicken portions or 1kg chicken wings/legs

1 tbsp Olive oil

1 tbsp Soya sauce

1 tbsp Tan Rosie’s Garlic & Pepper Sauce (HOT)

Pinch of salt and pepper

1 Garlic clove finely chopped

1 Shallot finely chopped


Make a couple of slashes on each chicken portion

Place chicken in a bowl

Next massage the mixture into the chicken pieces

Leave for a couple of hours or overnight preferably

Place in a baking tray and cook for 40 minutes or until cooked on gas mark 7

Serve with basmati rice and a green salad

Aubergine Cous Cous

Aubergine & Mushroom Cous Cous Salad


200g Cous Cous (Giant cous cous is pictured, optional)

1 jar Tan Rosie Aubergine & Mushroom Pesto


  1. Prepare the cous cous in accordance to packet instructions. Tip: instead on plain water add vegetable stock!

  2. Mix through a few tablespoons of the pesto.

  3. Serve with a light green salad and enjoy!

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