Any fish, meat chicken or goat. Clean fish. Cheaper cuts of meat are fine as seasonings are somewhat potent. Thicker meats should be scored. Rub chilled meat or fish with spices. May use any or all spices; use traces.

SPICES:

Season salt
Curry powder
Ginger powder
Accent
Turmeric
Garlic powder
Cayenne pepper (Tony's Creole seasoning)
Black pepper (lemon pepper)
Sesame seeds
Oregano
Basil
Rosemary
Thyme

Cover fish or meat after spiced for hours and then allow to warm to room temperature before cooking. Drain fluid from fish or meat. With dry bread crumbs, cracker crumbs, flour or a combination of both, lightly bread fish or meat. Let coating dry.

In hot oil of your choice, quickly brown meat or fish. It is only necessary to cook halfway or better. Drain. Dumping the oil out of the frying pan, leave browned particles on the bottom. Cut vegetables in slivers (size for stir- frying).

VEGETABLES YOU CAN USE: (fresh or frozen)
Onion, red or white
Yellow, red, green pepper
Fresh mushrooms
Celery, stems and leaves
Broccoli, small flowerets and chopped stems
Snow peas, stemmed
Green beans, cut at 45 degree angle
Tomato wedges
Carrots, cut at 45 degree angle

Cook, covered, peppers and onions in 1/2 cup sherry (not cooking sherry) on medium heat. Do not over cook. When cooking vegetables, start with thicker vegetables first.

Add 2-6 tablespoons of ketchup to meat or fish. Put meat or fish in a baking dish and pour vegetables on or around. Cover and bake at 250 degrees until hot. If time allows, cool and heat to serve.