Bajan Protein-Packed Saltfish & Sweet Potato Hash with Plantain and Spicy Moringa Protein Pancakes

About this meal

A revitalized Barbadian-inspired breakfast for muscle gain, featuring sautéed fresh saltfish with sweet potato hash, pan-seared ripe plantain, and high-protein pancakes made with cottage cheese and Greek yogurt. Paired with a spicy moringa-pineapple smoothie, this meal provides a balance of savory, sweet, and spicy flavors to fuel your day.

Ingredients

• Fresh saltfish (boneless, skinless cod or local fish, soaked & flaked) — 120g
• Sweet potatoes (peeled and diced) — 200g
• Onion (chopped) — 1 medium
• Red bell pepper (chopped) — 1/2
• Green seasoning (scallion, parsley, thyme, basil, marjoram, blended) — 1.5 tbsp
• Garlic (minced) — 2 cloves
• Scotch bonnet pepper (de-seeded, finely chopped) — 1/4 pepper
• Olive oil — 1 tbsp
• Black pepper — 1/2 tsp
• Ripe plantain (sliced into 1/2-inch rounds) — 1 medium
• Fresh parsley (chopped, for garnish) — 1 tbsp
• Lime (for squeezing over hash) — 1/2
• Sea salt (if necessary, to taste) — as needed
• Cottage cheese (low-fat or full-fat) — 1/2 cup (120g)
• Greek yogurt (plain, unsweetened) — 1/4 cup (60g)
• Rolled oats (blended to flour) — 1/3 cup (40g)
• Eggs (large) — 2
• Baking powder (aluminum-free) — 1/2 tsp
• Vanilla extract (pure) — 1/2 tsp
• Cinnamon (ground) — 1/2 tsp
• Raw honey — 1 tsp
• Moringa powder — 1 tsp
• Pineapple (fresh, cubed) — 1 cup
• Banana (for creaminess & sweetness) — 1 small
• Ginger (fresh, peeled) — 1/2 inch knob
• Unsweetened almond milk — 1 cup
• Lime juice — 1 tbsp

Steps

1. Saltfish Hash: In a pot of water, gently simmer fresh salted fish for 10-12 mins to remove excess salt (repeat if necessary). Drain, cool, and flake the fish.
2. Heat olive oil in a skillet over medium heat. Sauté onions, garlic, and scotch bonnet until fragrant (1-2 mins).
3. Add diced sweet potatoes and bell pepper; cook, stirring for 5-6 mins until just tender.
4. Add green seasoning and flaked saltfish; toss well. Season with black pepper and sea salt if needed. Cook for 2-3 mins; finish with fresh lime juice and parsley.
5. Plantain: In a separate nonstick skillet, pan-sear plantain slices in a small amount of olive oil over medium heat until golden on both sides, about 4 mins per side. Set aside.
6. Protein Pancakes: Blend together cottage cheese, Greek yogurt, eggs, rolled oats (blended to flour), baking powder, vanilla extract, cinnamon, and raw honey in a blender until smooth.
7. Heat a nonstick skillet or griddle over medium-low heat. Spray/brush lightly with olive oil. Pour small rounds of batter to form pancakes. Cook for 2-3 mins per side until golden and set.
8. Spicy Moringa Smoothie: In a blender, combine moringa powder, pineapple, banana, fresh ginger, almond milk, and lime juice. Blend until smooth.
9. To serve: Plate the saltfish hash with plantain. Add pancakes on the side. Serve with the spicy moringa smoothie.