Welcome to Cook4 — Where Great Food Brings Everyone Together!
Whether you are a home cook, a food vendor, a small business owner or simply someone who loves making delicious meals, Cook4 is made exactly for you. Here we share tested, trusted, profitable and easy‑to‑follow recipes you can cook for family, friends or customers. Every recipe is designed to taste amazing and work perfectly whether you are cooking for 4 people or scaling up for sale.
Roasted Breadfruit & Fried Jackfish
Saint Vincent and the Grenadines National Dish
Roasted Breadfruit & Fried Jackfish is the beloved national dish of Saint Vincent and the Grenadines — a true island classic that brings together the earthy, starchy richness of breadfruit and the bright, savoury flavour of fresh local fish. Traditionally roasted over open fire until the skin chars and the flesh turns soft, sweet and nutty, it is paired with crispy, golden‑fried jackfish marinated in lime and island herbs. It’s hearty, satisfying, and deeply rooted in Caribbean culture — perfect for family meals, festivals or selling as an authentic local speciality.
📝 Ingredients
• 1 large mature breadfruit
• 1 kg fresh jackfish (cleaned, scaled, gutted — small/medium size preferred)
• 2 limes or lemons (juice only)
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 4–5 fresh chive stalks, chopped
• 2 sprigs fresh thyme
• 1 small scotch bonnet pepper (seeds removed, finely diced — optional)
• 1 cup all‑purpose flour
• 1 tsp salt (adjust to taste)
• ½ tsp freshly ground black pepper
• Vegetable oil for frying
• For optional tomato herb sauce:
1 tbsp oil
½ onion, sliced
1 clove garlic, crushed
2 ripe tomatoes, chopped
1 sprig thyme
½ cup water
Salt & pepper to taste
👩🍳 Step‑by‑Step Method
1 Roasting the Breadfruit: Wash the whole breadfruit well. Do not peel or cut. Place directly over a charcoal fire, wood fire or very hot grill. Turn every 10–15 minutes so it chars evenly all over — about 45–60 minutes total. Test doneness by piercing with a skewer; it should pass easily through to the centre. The skin will be completely black and brittle. Remove from heat and let cool slightly. Peel off the charred skin, remove the central core, then cut into thick wedges or slices. Keep warm.
2 Preparing & Frying the Jackfish: Wash the fish thoroughly with lime juice and cold water; drain well. Rub all over with salt, pepper, minced garlic, chopped onion, chives, thyme and scotch bonnet (if using). Let marinate for 15–20 minutes. Dust each fish generously with flour, shaking off any excess. Heat oil in a deep pan or skillet until hot. Fry fish in batches until golden brown and crispy — about 6–8 minutes per side depending on size. Remove and drain on paper towels.
3 Making the Sauce (Optional): Heat oil in a small pan, sauté onion and garlic until soft. Add tomatoes, thyme and water; simmer 5–7 minutes until thickened. Season to taste.
4 To Serve: Arrange warm roasted breadfruit slices alongside crispy fried jackfish on a platter. Drizzle with sauce or serve plain — best enjoyed hot or warm. Traditionally served with golden apple juice or fresh local fruit.
💡 Pro Tips & Business Advice
• Authentic touch: Roasting over fire gives the best smoky flavour — if using an oven, bake at 200°C/400°F for 1 hour until tender.
• Selling: Serve in eco‑friendly packaging with clear labelling; highlight it as “National Dish of St Vincent & the Grenadines” — very popular with locals and tourists.
• Variations: Add a side of fried plantains, coleslaw or cucumber salad for a full island meal.
Curried Egg Mayo Rolls
These Curried Egg Mayo Rolls bring big, bold flavour without any fuss! Creamy, slightly spiced, sweet and fresh all in one bite — they are the perfect portable meal. You can make the filling a whole day ahead, store it safely, and assemble when you are ready. Ideal for packed lunches, picnics, outdoor events — and because they hold together well and taste amazing, they are one of the best items you can make to sell in your food business.
📝 Ingredients
• 5 medium eggs
• 1 lemon (zest only)
• 150g Batts light mayonnaise
• 2 tsp Batts mild curry powder (or curry powder of your choice — adjust to taste)
• 1 tbsp mango chutney
• 2 celery sticks, finely chopped
• 6 soft wholemeal rolls
• ½ x 110g pack baby leaf salad leaves
• Salt to taste
👩🍳 Step‑by‑Step Method
1 Bring a pan of water to the boil, carefully lower in the eggs and set a timer for 10 minutes. While they cook, prepare a bowl filled with ice‑cold water. Once the 10 minutes are up, remove eggs with a slotted spoon and plunge them straight into the cold water to stop them cooking and make peeling easy. Once fully cooled, peel the shells off and chop the eggs into nice small chunks.
2 Zest your lemon and put the zest into a mixing bowl together with the mayonnaise, curry powder and mango chutney. Stir everything well until smooth and combined, then taste and add a little salt if needed. Stir in the finely chopped celery, then add the chopped eggs and gently fold through so every piece is coated but still holds its shape.
3 Split open your wholemeal rolls. Place a small handful of fresh salad leaves onto the bottom half of each roll, then spoon a generous amount of the curried egg mixture on top. Place the top half of the roll on to finish. Serve immediately, or wrap well and keep chilled until you are ready to sell, serve or eat — they taste even better after a few hours!
💡 Pro Tips & Business Advice
• Prep ahead: The filling can be made up to 2 days in advance and kept in an airtight container in the fridge — perfect for busy service days or meal prep.
• For selling: Use high‑quality, clear packaging so customers can see the fresh filling; label with ingredients and ‘best before’ date — they are always a top‑seller!
• Flavour variations: Add a little grated apple or chopped spring onion for extra crunch and sweetness if you want to make your version unique.
