Welcome to a culinary journey through the vibrant flavors of the Caribbean! In this recipe, we'll be exploring the rich and delicious taste of Antigua's Green Fig and Saltfish—a dish that encapsulates the island's unique blend of tropical ingredients and African influences. Get ready to savor the perfect harmony of green bananas (referred to as "green fig" in the Caribbean) and salted cod, seasoned with a medley of aromatic herbs and spices. Whether you're a seasoned chef or an adventurous home cook, this recipe promises to transport your taste buds to the sun-kissed shores of Antigua. Let's dive into the heart of Caribbean cuisine and create a dish that celebrates the island's culinary heritage!

Here's a delicious recipe for Antiguan Green Fig and Saltfish:

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)

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.

Nutritional Values

I can provide approximate nutritional values for the main ingredients in the Antiguan Green Fig and Saltfish recipe. 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.