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Cruzan Dish ala O’neal

Today, Oneal cooked authentic cruzan foods, fungi and baked salmon.

When it comes to salmon you have a couple decisions to make. First, are you going to buy wild caught or farm raised? O’neal loved to cook wild salmon because it is more nutritional than farmed salmon although it cost higher but for him health is wealth. Wild salmon contains more minerals while farmed salmon is higher in saturated fat, polyunsaturated fatty acids and calories but for some  wild or farmed it doesn’t matter, they go whatever convenience and easy to access.







Balsamic vinegar



Sweet pepper

Bell Pepper


Season salmon with salt and pepper. Place salmon, skin side down, on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. Bake until salmon is cooked through, about 12 to 15 minutes. Serve with the Toasted Almond Parsley Salad and squash, if desired

Generously brush the top and sides of salmon with sauce and top with lemon slices.

In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass baking dish, and cover with the marinade. Marinate in the refrigerator about 1 hour, turning occasionally.


Authentic Cruzan Fungi dish

  • Place frozen okra in boiling water. Cook until just barely tender.
  • In a medium size saucepan, bring 2½ cups water to a boil.
  • To make fungi that is free of lumps, mix about ¼ cup of the cornmeal with ¾ cup water in a separate small bowl. Then, add this mixture back into the larger pot of boiling water.
  • Let cornmeal cook for about a minute, then add the rest of the cornmeal into the pan in a slow steady stream, while stirring constantly.
  • Add hot cooked okra to cooked cornmeal. Stir well.
  • Then, stir in the butter. (some add salt and pepper for taste)
  • Simmer for about 5 minutes more.



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