Welcome to a culinary journey through the vibrant flavors of the Caribbean! This dish, Green Fig and Saltfish, is a cherished Antiguan delicacy that blends the wholesome goodness of green bananas (known as "green fig") with the rich, savory taste of salted cod. Packed with essential vitamins like vitamin C and potassium from the green bananas, and protein and omega-3 fatty acids from the saltfish, this meal is as nutritious as it is flavorful. However, moderation is key, as the salt content in saltfish can be high. Seasoned with aromatic herbs and spices, this recipe is a celebration of Antigua’s unique blend of tropical and African culinary influences. Let’s create a dish that’s both a feast for the senses and a tribute to Caribbean cuisine heritage!

Ingredients:

- 4 green bananas (green figs), peeled and sliced

- 1 lb salted codfish, soaked and flaked

- 1 medium onion, finely chopped

- 1 bell pepper, finely chopped

- 2 tomatoes, diced

- 2 cloves garlic, minced

- 2 sprigs thyme

- 2 tablespoons vegetable oil

- 1 teaspoon black pepper

- 1 teaspoon paprika

- 1 teaspoon hot pepper sauce (optional)

- Salt to taste

- Fresh parsley for garnish (optional)

Ingredient Substitutions

- Fresh fish instead of salted cod

- Use olive oil instead of oil

Instructions:

Prepare the Green Figs:

1- Peel the green bananas and slice them into rounds.

Boil the Green Figs:

1- Place the sliced green figs in a pot of boiling water.

2- Cook until the green figs are tender, which usually takes about 15-20 minutes.

Prepare the Saltfish:

1- Soak the salted codfish in cold water for at least 2 hours to remove excess salt.

2- Boil the codfish until it flakes easily. Drain and set aside.

Cook the Saltfish Mixture:

1- In a skillet, heat vegetable oil over medium heat.

2- Add chopped onions, bell pepper, and garlic. Sauté until the vegetables are soft and fragrant.

3- Add the flaked saltfish to the skillet and stir to combine.

Add Seasonings:

1- Mix in the diced tomatoes, thyme, black pepper, paprika, and hot pepper sauce (if using).

2- Cook the mixture for an additional 5-7 minutes, allowing the flavors to meld.

Combine Green Figs and Saltfish:

1- Add the boiled green figs to the saltfish mixture. Gently stir to combine all ingredients.

Adjust Seasoning:

1- Taste the dish and add salt if necessary. Adjust other seasonings to your liking.

Serve:

1- Garnish with fresh parsley if desired.

2- Serve the Antiguan Green Fig and Saltfish warm, and enjoy the fusion of flavors from the Caribbean!

This traditional Antiguan dish is a delightful combination of textures and tastes, offering a savory and satisfying meal that captures the essence of the island's culinary heritage.

Note: While Green Fig and Saltfish is a nutritious dish, there are some considerations regarding its ingredients, especially for people with specific health conditions. Salted cod contains a high amount of sodium, which can be detrimental for individuals with high blood pressure or kidney problems. To minimize the negative effects of sodium, it is recommended to soak the cod for a longer period to reduce its salt content, or consider using fresh fish as a lower-sodium alternative. Reducing the amount of added salt during cooking can also help to make the dish more suitable for those on a low-sodium diet.

Frequently Asked Questions

What is the nutritional value of this dish?

- This dish provides a mix of essential nutrients from its ingredients. The Green Fig offers potassium, Vitamin C, and fiber, while the Salted Cod contributes high-quality protein and omega-3 fatty acids. The dish also includes other vitamins and antioxidants from vegetables like bell peppers, onions, and garlic. The overall dish is a good source of energy, heart-healthy fats, and digestive support.

Can this dish be included in a low-sodium diet?

- For those on a low-sodium diet, it’s important to be cautious with the salted cod, as it can be high in sodium. To make this dish more suitable for a low-sodium diet, you can soak the cod longer to reduce its salt content or opt for fresh fish as an alternative. Additionally, reducing or omitting added salt during cooking can further lower the sodium levels.

What are the health benefits of Green Fig (Green Bananas)?

- Green figs are an excellent source of potassium, which helps maintain healthy blood pressure levels. They are also rich in dietary fiber, which supports digestion and promotes satiety. The Vitamin C in green figs boosts the immune system, while Vitamin B6 supports brain function and energy metabolism. Additionally, green bananas are low in fat, making them a healthy choice for various diets.

How can I make this dish healthier?

- To make the dish healthier, you can reduce the amount of vegetable oil used or replace it with healthier fats such as olive oil. Consider using fresh fish instead of salted cod to lower the sodium content. You can also enhance the flavor with more herbs and spices, like turmeric or coriander, instead of relying on additional salt.

Can this dish be served as a complete meal?

- Yes, this dish can be served as a complete meal. It offers a balanced combination of carbohydrates from the green figs, protein from the salted cod, and essential vitamins and minerals from the vegetables. To make it even more complete, you can serve it with a side of leafy greens or a light salad for added fiber and nutrients

Nutritional Values

Keep in mind that these values can vary based on specific brands and preparation methods. Additionally, the values are given per serving, assuming this recipe makes around 4 servings.

Green Bananas (Green Figs):

- Calories: 100

- Carbohydrates: 27g

- Fiber: 3g

- Protein: 1g

- Vitamin C: 15% of the Daily Value (DV)

- Vitamin B6: 20% DV

Benefit: Green bananas are a nutritious source of potassium, which is essential for maintaining proper heart and muscle function. They also provide dietary fiber, aiding in digestion and promoting a feeling of fullness.

Salted Codfish (per 3 oz, cooked):

- Calories: 90

- Protein: 20g

- Total Fat: 0.7g

- Saturated Fat: 0.2g

- Cholesterol: 50mg

- Sodium: 1500mg (Note: The sodium content can vary based on the brand and soaking process.)

Benefit: Codfish is a lean protein source, supporting muscle health and providing omega-3 fatty acids for heart health. It's also rich in vitamins like B12 and D, contributing to energy production and bone health.

Onion (medium-sized):

- Calories: 45

- Carbohydrates: 11g

- Fiber: 2.5g

- Protein: 1g

- Vitamin C: 11% DV

Benefit: Onions are low in calories and high in antioxidants, particularly quercetin. Antioxidants help combat oxidative stress in the body, promoting overall health.

Bell Pepper (medium-sized):

- Calories: 25

- Carbohydrates: 6g

- Fiber: 2g

- Protein: 1g

- Vitamin C: 152% DV

- Vitamin A: 93% DV

- Benefit: Bell peppers are an excellent source of vitamin C, supporting the immune system and skin health. They also provide antioxidants and dietary fiber, contributing to overall well-being.

Tomatoes (medium-sized):

- Calories: 22

- Carbohydrates: 5g

- Fiber: 1.5g

- Protein: 1g

- Vitamin C: 20% DV

- Vitamin A: 15% DV

Benefit: Tomatoes are rich in vitamin C and contain lycopene, an antioxidant linked to various health benefits, including reducing the risk of certain diseases and supporting heart health.

Garlic (2 cloves):

- Calories: 10

- Carbohydrates: 2g

- Protein: 0.5g

Benefit: Garlic is known for its potential health benefits, including anti-inflammatory and antimicrobial properties. It contains allicin, a bioactive compound that may contribute to various health-promoting effects.

Thyme (2 sprigs):

- Negligible in terms of calories and macronutrients, but a good source of vitamins and minerals.

Benefit: Thyme is a herb rich in vitamin C, vitamin A, and iron. It also contains thymol, a compound with potential antioxidant and anti-inflammatory properties.

Vegetable Oil (2 tablespoons):

- Calories: 240

- Total Fat: 28g

- Saturated Fat: 2g

Benefit: Vegetable oil provides healthy fats, including monounsaturated and polyunsaturated fats. These fats are important for nutrient absorption and are a source of energy for the body.

These values are approximate and can vary based on specific product brands and preparation methods. It's always a good idea to check product labels for accurate nutritional information.