Roasted Tilapia top with Sweet Bell Peppers (Mbisi)

Minoo invited me back to the South Arm Multicultural Community Kitchen as there is a participant from Congo sharing a couple of recipes from her home country.


Marianne shared a Roasted Tilapia recipe in the kitchen. Marianne has been in Canada for five years; the first four years in Ontario and the last year in BC. She enjoys the milder weather of British Columbia.


Marianne (third from left) is planning to attend cooking school here and she joins the community kitchen to gain experience working in the kitchen.


  • tilapia (Marianne had prepared 5 to 6 fish for the kitchen)
  • 1 teaspoon garlic and ginger paste
  • 1/4 teaspoon ground black pepper
  • 3 teaspoons paprika
  • 2 cubes Maggi seasoning
  • 1 teaspoon ground nutmeg
  • 2 teaspoons Mustard Mesquite seasoning
  • 3 sweet peppers, cut into strips
  • 4 roma tomatoes, cut into chunks
  • 1 onion, cut into rings
  • salt to taste
  • 1 lemon for juice
  • vegetable oil


Source: Marianne

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Crab Puff

The main dish for the Gilmore Park Church Community Kitchen is a seafood dish. It’s a Crab Puff recipe from Martha Stewart.


These Crab Puff will be a family favourite especially with kids. They are crunchy on the outside and creamy.


  • 4 tablespoons unsalted butter
  • 2 shallots minced
  • 1/4 cup plus 2 tablespoons all-purpose flour
  • 1 1/2 cups milk
  • 4 ounces artificial crab meat, roughly chopped
  • 1/3 cup grated Parmesan cheese
  • 1 tablespoon minced fresh flat-leaf parsley
  • 1/4 cup whole leaf flat-leaf parsley, for garnishing
  • 1/2 teaspoons finely grated lemon zest
  • a pinch of cayenne pepper
  • coarse salt and freshly ground pepper to taste
  • 3 large eggs
  • 1 1/2 cups breadcrumbs
  • vegetable oil for frying
  • 2 tablespoons large brine-packed capers, rinsed and dried, for garnishing


Source: Martha Stewart

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Causa (Peruvian Potato Dish)

The main dish that D’nis shared in the South Arm Multicultural Community Kitchen is a Peruvian Potato Dish called Causa.


Here is what D’nis shared with us about her country of origin:

Peru is a country located in South America, with a population of 29 million. It has a democratic government. The area covers 1,285,216 km square. Peru borders Ecuador and Columbia to the north, Brazil to the east, Bolivia to the south-east and Chile to the south. On the west is the Pacific Ocean with 3,000 km of coast. Peru in area is about 20 percent larger than British Columbia and has about 30 million inhabitants. Peru became an independent country in 1821, many years before Canada.

The geography varies from arid plains of the Pacific coast to the peaks of the Andes Mountains and the tropical forests of the Amazon basin.

The main spoken language is Spanish, although a significant of Peruvians speak Quechua or native languages. The mixture of cultural traditions has resulted in a wide variety of expressions in fields such as art, cuisine, literature and music.

Potatoes, tomatoes and corn are originally from the Andes, a gift to the world. Peru has more than 3,000 varieties of potatoes.


The above dish is called Causa Rellena con Atun/Palta/Huevo Duro which is Yellow Potatoes with Tuna, Avocado and Hard Boiled Eggs. The name Causa comes from the Incan Quechuan word “Kausaq”, meaning “that which gives life”. During the colonial period in Peru, the newly arrived Spaniards adapted many of the native food and combined them with the food they brought from Europe, creating the distinctive Peruvian cuisine that exists today. Causa is one of these hybrid dishes: a combination of the ancient potato, avocado and aji amarillo that are all native to Peru, and the lime and garlic  imported from Europe. Hearty yet refreshing, cool yet mildly picante, Causa is an intriguing mix of the abundant flavours found in the region.


  • 8 Yukon Gold potatoes (about 2 to 3 pounds)
  • 4 eggs
  • 3 limes, juiced
  • 2 tablespoons vegetable oil or butter
  • 2 can tuna, drained
  • 1/2 cup mayonnaise
  • 1 ripe avocado
  • salt and pepper to taste
  • chili paste to taste
  • parsley for garnishing


Peru is famous throughout South America for its food. As a major fishing nation, fish is abundant. The primary ingredients found in nearly every Peruvian dish are rice, potatoes, pork, lamb, and fish. Most of these meals include one of the different kinds of aji, or Peruvian hot pepper. The main variety are yellow aji pepper, red aji pepper and red rocoto pepper.

Chicken, pork and lamb were introduced to Peru 500 years ago, when Spaniards came to America. Other ingredients, like potatoes, were already being grow in the Peruvian Andes and were taken by the Spaniards back to Europe.

Today, more than 200 varieties of potatoes can be found in the Lake Titicaca area. They range in color from purple to blue, from yellow to brown. Sizes and textures vary as well. Some are smalls as nuts, others can be as large as oranges.

Source: D’nis

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Potato Salmon Patties

Colleen prepared a seafood dish for the South Arm Seniors Kitchen. It was brought up in the previous kitchen that we seldom cook seafood in the kitchen. One of the main reason is the cost. So, for this kitchen, Colleen picked a recipe which uses can salmon which is low in cost.

This is a great recipe to use leftover food like mashed potatoes and salmon.

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Tuna Salad with Cannellini Beans, Red Onion and Tomatoes

Minoo served a Tuna Salad along the dips and chips at the South Arm Community Kitchen.


Cannellini beans go well with tuna in this salad. This is an easy to make salad with canned tuna and cannellini beans from the pantry.


  • 1 x 6-ounce can tuna, drained
  • 4 small tomatoes, cut into wedges
  • 1 1/4 cups cooked cannellini beans or canned beans (rinsed if canned)
  • 1 small red onion, peeled, halved and very thinly sliced
  • 1/4 cup fresh basil, coarsely chopped
  • 1 tablespoon dried oregano
  • 3 tablespoons extra virgin olive oil
  • salt and freshly ground black pepper


Source: via Minoo

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Fish Taco

A member of the Gilmore Park Church community kitchen requested for fish recipes in her feedback form. So, Minoo came up with two fish recipes for this week’s kitchen.  One of the recipe is Salmon and Potato Chowder which I had blogged about two years ago.


The other fish recipe is Fish Taco. This is an easy and fun recipe where you can involved your kids to participate in assembling their own meal. You can vary your toppings to your preference.


White Sauce

  • 1/3 cup mayonnaise
  • 1/3 cup plain yogurt
  • 1/2 teaspoon hot sauce or to taste
  • 1/2 teaspoon lime juice

Fish Taco

  • 4 x 2oz Mahi Mahi fillet or any other white fish
  • cilantro, finely chopped
  • green cabbage, thinly sliced
  • Tomatoes, diced
  • Lemon or lime juice
  • Corn or whole wheat tortillas


Minoo brought up the issue on eating fish that are sustainable. The consumption of fish over the last century has drastically reduced the fish population and this has an effect om the world’s marine ecosystem.  So, we should make a conscience choice in choosing a sustainable food source to preserve the food chains that we depend on. Here is the Canadian Seafood Guide to help Canadians purchase ocean-friendly seafood. If you want to learn more about sustainable seafood, here is a link for your reading pleasure.


The above is the sustainable logo on packaging that we can look out for.

Source: via Minoo

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Hoisin Baked Salmon

For the main course, Minoo prepared a Hoisin Baked Salmon. We seldom have seafood recipe in the community kitchen because of the cost of seafood. However, there are many requests to have fish recipes as the members are more health conscious and would like to include more fish in their diet as recommended by the Canadian Heath food guide.

Salmon is an oily fish and it’s rich with protein, omega-3 fatty acids and vitamin D.


This Hoisin Baked Salmon is a simple and luscious way to prepare salmon. Hoisin sauce is made with ingredients starches (such as sweet potato, wheat or rice), water, sugar, soybeans, white distilled vinegar, salt, garlic and red chili pepper. It does not contain fish despite the name which literally means seafood.

Hoisin sauce is typically used a dipping sauce or spread on Chinese pancake or used as marinates for chicken, etc.


  • 2 pounds salmon steaks or fillets, rinse and pat dry
  • juice of 1 lemon
  • 1 clove of garlic, minced
  • 1 cup hoisin sauce
  • 2 scallions, chopped for garnish


Source: Minoo

Please ignore the parsley, ginger, oil and salt in the above photo which belongs to another recipe.

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Dace Fish Soup

For the second dish, Emily made a simple Dace Fish Soup in the South Arm Community Kitchen. It is very common to have soup in a Chinese meal.


This Dace Fish Soup is made with dace fish paste which can be bought from Chinese groceries store. Napa cabbage and oyster mushrooms add sweetness to the soup. This soup can be made in 15 minutes.


You can buy Dace fish paste in most Chinese groceries like T&T, Great One Supermarket, Great Value Asian Supermarket, etc.

You may substitute the dace fish paste with various meat balls.


  • Dace fish paste
  • Napa cabbage (suey choy), cut into 1/2 inch section
  • oyster mushroom, shred into fairly large pieces
  • carrot, grated
  • cilantro, chopped
  • 1-inch of ginger, minced
  • salt to taste
  • white pepper to taste
  • sesame oil


Source: Emily

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Crispy Baked Fish

Fish is the main course for the South Arm Cooking Club for Seniors. This is an easy and nutritional dish. It uses only a few ingredients and you can have a healthy meal.


Fish is a rich source of omega 3. Canada’s food guide encourages us to eat fish at least three times a week. Marian served the Crispy Baked Fish with some Orange Glazed Asparagus which I had blogged before. Marian also prepared an orange honey glazed for the fish on the spot since we had extra oranges from the asparagus recipe.


  • 4 pieces white fish fillet like tilapia fillet
  • zest and juice from 1 lemon
  • 1/2 cup all-purpose flour
  • 2 eggs
  • 2 1/2 cups crushed corn flakes
  • oil to grease the pan
  • salt and pepper to taste

Orange Honey Glaze

  • juice from 1 large orange
  • 2 tablespoons honey
  • a splash of dry white wine


Source: Marian

Serves 4

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Fresh Pasta with Spicy Sausage, Shrimps and Bruscetta Sauce

Lorna alerted me about the free cooking classes organised by the Touchstone Family Association. These cooking classes is part of the Eating Together activities carried out in the week of Feb 21st to 28th. Feb 21st is proclaimed as Family Day in Richmond by the Richmond Mayor Malcolm Brodie. Research has found that families who eat together, stay together; more so if the families grow, shop, cook and eat together.

When I called up to enquire about the free cooking classes, there were only two spots left for the last cooking class. Without hesitation, I registered the spots for Lorna and I. I was glad to know that the chef who will be demonstrating for this cooking class is none other than chef Ian Lai from the Terra Nova Schoolyard Society. I had blogged on several of the workshops hosted by Ian Lai before here:

Here are some tips on cooking at home shared by Ian:

  • prepare multiple portions that you can use for lunches, freeze or share with neighbours
  • incorporate more grains into your diet as they are inexpensive, versatile and can be used on their own or in combination with soups, stews, as a hot cereal or as dessert
  • use no more than 5 ingredients and you do not need to keep a huge pantry
  • focus on quick and nutritious recipes
  • eat as fresh as possible
  • shop the perimeter, neighbourhood corner stores
  • support local farmers market for sustainability
  • get your children involved
  • turn off cell phones, TV’s and computers during the meal
  • share your bounty and provide for those in need
  • think three meals ahead
  • give yourself a day off
  • work those flyers for deals
  • dont buy it if you cant pronounce it
  • limit pre-packaged, high salt products; it does not take much to make your own spice blends
  • learn how to purchase and use a quality knife as in this Knife Skills workshop


The free cooking class was attended by close to 30 people. It was held at Trial Appliances in Richmond and hosted by Arlene Kroeker, a food writer for the Richmond Review. Trail Appliances has a top notch kitchen for cooking demonstration.

We were greeted with some appetizers on the table while waiting for the cooking class to start. There were baguette, hummus, bruscetta sauce and the above spicy crisp.


The first dish presented by Ian Lai is called Fresh Pasta with Capicola, Shrimps and Sun Dried Tomatoes. I remembered Ian used some spicy sausage and bruscetta sauce during the demonstration, hence I used a more appropriate name for the recipe.

Ian usually do not use recipes in his demonstration. How, for this demonstration, he actually prepared a recipe and it makes my job so much easier.


  • package of fresh pasta
  • 1/3 cup of diced shrimp
  • 1/3 cup spicy sausage
  • 1/3 cup chopped sun dried tomatoes
  • 1/3 cup diced onion
  • 1 cup fresh tomato sauce (he used bruscetta sauce during the demo)


P/S: please ignore the onion, carrot and celery as they are for another recipe.

Source: Ian Lai

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