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Green Fig and Saltfish
Saint Lucia's beloved national dish, Green Fig and Saltfish, is a hearty and flavorful combination of boiled green bananas (figs) and flaked salt cod, sautéed with aromatic vegetables and spices. It represents the island's history and resilience, blending indigenous produce with imported staples.
🧂 食材
- 1 lb Salted codfish
- 8 medium Green bananas
- 3 tbsp Vegetable oil
- 1 large Onion(chopped)
- 1 medium Bell pepper(chopped)
- 2 medium Tomatoes(chopped)
- 4 cloves Garlic(minced)
- 2 sprigs Fresh thyme
- 1 small Scotch bonnet pepper(finely chopped, optional)
- 2 stalks Green onions(chopped)
- 1 tsp Black pepper(freshly ground, to taste)
- 0.25 cup Parsley(chopped, for garnish (optional))
👨🍳 步驟
- 1
Rinse the salted codfish thoroughly. Soak in cold water overnight, changing the water a few times, or boil for about 15-20 minutes to remove excess salt. Drain, remove bones and skin, and flake into bite-sized pieces.
- 2
Peel the green bananas, cut off the ends, and make a lengthwise slit through the peel. Place in a pot of boiling water with a pinch of salt and 1 tsp of vegetable oil. Cook for about 20-25 minutes until tender but not mushy. Drain and let cool slightly before peeling. Slice into diagonal chunks.
- 3
Heat 3 tbsp of vegetable oil in a large skillet or saucepan over medium heat. Add the chopped onion, bell pepper, tomatoes, minced garlic, and thyme sprigs. Sauté for 5-7 minutes until vegetables are softened and tomatoes begin to release their juices.
- 4
Add the flaked saltfish to the skillet. Stir in the chopped Scotch bonnet pepper (if using) and freshly ground black pepper. Cook for another 5 minutes, stirring to combine flavors.
- 5
Stir in the chopped green onions and cook for an additional 2 minutes. If the mixture seems dry, add a splash of water or lime juice.
- 6
Arrange the sliced green bananas on serving plates and top generously with the saltfish mixture. Garnish with chopped parsley, if desired.
💡 專業提示
- ✓Ensure the green bananas are cooked until tender but still hold their shape.
- ✓Adjust the amount of Scotch bonnet pepper to your spice preference.
- ✓Taste the saltfish after desalting to ensure the saltiness is balanced.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Some recipes include chopped chives along with green onions.
- A squeeze of lime juice can be added at the end for brightness.