Discover the rich flavors of Green Fig and Saltfish, a beloved Caribbean dish combining tender green plantains with savory salted codfish. This traditional recipe includes a step-by-step guide to preparing this delicious meal, often complemented by a side of fresh vegetables. Perfect for a hearty and flavorful dinner, this dish offers a unique taste of Caribbean cuisine that's both satisfying and easy to make.

Ingredients:

- 4 green plantains

- 1 lb salted codfish

- 1 onion, finely chopped

- 2 cloves garlic, minced

- 1 bell pepper, diced

- 2 tomatoes, chopped

- 1 sprig thyme

- 2 tbsp vegetable oil

- 1 Scotch bonnet pepper (optional, for heat)

- Salt and black pepper, to taste

- Fresh parsley or scallions, for garnish

Instructions:

Prepare the Codfish:

  - Soak the salted codfish in cold water overnight, or for at least 8 hours, changing the water several times to reduce the saltiness.

  - Drain and boil the codfish in fresh water for about 15 minutes to further remove excess salt. Drain and flake the fish into bite-sized pieces.

Cook the Plantains:

  - Peel the green plantains and cut them into chunks.

  - Boil the plantain chunks in salted water for about 20 minutes, or until tender. Drain and set aside.

Prepare the Saltfish Mixture:

  - Heat the vegetable oil in a large skillet over medium heat.

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

  - Stir in the tomatoes and thyme. Cook for about 5 minutes, until the tomatoes start to break down.

  - Add the flaked codfish and Scotch bonnet pepper (if using). Cook for another 5 minutes, stirring occasionally.

Combine and Serve:

  - Gently fold the cooked plantains into the saltfish mixture, ensuring they are evenly coated.

  - Season with salt and black pepper to taste.

  - Garnish with fresh parsley or scallions.

Enjoy:

  - Serve your Green Fig and Saltfish hot, with a side of steamed vegetables or a fresh salad.

This recipe captures the essence of Caribbean cuisine with its unique blend of flavors and textures. Enjoy your meal!

Nutritional Values

Green Plantains (4 medium)

  - Calories: Approximately 480

  - Protein: 4g

  - Carbohydrates: 120g

  - Fat: 0.5g

Benefits: High in carbohydrates and dietary fiber, provides vitamins A and C, supports digestive health, and provides a steady energy source.

Salted Codfish (1 lb / 450g)

  - Calories: Approximately 280

  - Protein: 50g

  - Carbohydrates: 0g

  - Fat: 1g

Benefits: High in protein, provides essential omega-3 fatty acids, iodine, and selenium, supports muscle health and overall nutrition.

Onion (1 medium)

  - Calories: Approximately 45

  - Protein: 1g

  - Carbohydrates: 11g

  - Fat: 0g

Benefits: Contains antioxidants and sulfur compounds, supports immune function, and adds flavor.

Garlic (2 cloves)

  - Calories: Approximately 10

  - Protein: 0.5g

  - Carbohydrates: 2g

  - Fat: 0g

Benefits: Contains allicin with antimicrobial and anti-inflammatory properties, supports heart health, and boosts the immune system.

Bell Pepper (1 medium)

  - Calories: Approximately 25

  - Protein: 1g

  - Carbohydrates: 6g

  - Fat: 0g

Benefits: Rich in vitamins A and C, antioxidants, and fiber, supports immune function and digestion.

Tomatoes (2 medium)

  - Calories: Approximately 40

  - Protein: 2g

  - Carbohydrates: 9g

  - Fat: 0g

Benefits: High in vitamins C and K, contains lycopene which is an antioxidant, supports heart health and skin health.

Thyme (1 sprig)

  - Calories: Approximately 2

  - Protein: 0.1g

  - Carbohydrates: 0.5g

  - Fat: 0g

Benefits: Contains antioxidants and essential oils, supports digestive health, and adds flavor.

Vegetable Oil (2 tablespoons / 30ml)

  - Calories: Approximately 240

  - Protein: 0g

  - Carbohydrates: 0g

  - Fat: 27g

Benefits: Adds flavor and richness, provides essential fatty acids and vitamin E.

Scotch Bonnet Pepper (1 medium, optional)

  - Calories: Approximately 18

  - Protein: 0.6g

  - Carbohydrates: 4g

  - Fat: 0.2g

Benefits: Contains capsaicin, which can boost metabolism, and has antimicrobial properties. Adds heat and flavor to dishes.

Salt (to taste)

  - Calories: 0

  - Protein: 0g

  - Carbohydrates: 0g

  - Fat: 0g

Benefits: Enhances flavor, helps retain moisture, and is necessary for proper nerve and muscle function.

Black Pepper (to taste)

  - Calories: Approximately 6 (per teaspoon)

  - Protein: 0.2g

  - Carbohydrates: 1g

  - Fat: 0.3g

Benefits: Enhances flavor, contains piperine which may aid in nutrient absorption and digestion.

Fresh Parsley or Scallions (for garnish)

  - Calories: Approximately 5 (for 1 tablespoon parsley or scallions)

  - Protein: 0.5g

  - Carbohydrates: 1g

  - Fat: 0g

Benefits: Rich in vitamins A, C, and K, contains antioxidants, and adds a fresh flavor to dishes.