Bajan Saltfish and Green Banana Hash with Turmeric Plantain Bake

About this meal

A hearty Barbadian breakfast, this meal features a savory saltfish and green banana hash—rich in protein and complex carbs—served with oven-baked ripe plantain slices enhanced by turmeric and black pepper for flavor and anti-inflammatory benefits. The meal is accompanied by a spiced coconut-chia smoothie to support weight gain and hydration.

Ingredients

• Salted cod (soaked) — 200g
• Green bananas (peeled, diced) — 3 medium
• Red onions (chopped) — 1 medium
• Bell pepper (chopped) — 1/2 medium
• Cherry tomatoes (halved) — 6
• Fresh thyme — 1 tbsp
• Scotch bonnet pepper (deseeded, minced) — 1/4
• Garlic (minced) — 2 cloves
• Olive Oil — 2 tbsp
• Black pepper — 1/2 tsp
• Plantains (ripe, peeled, sliced) — 1 large
• Turmeric powder — 1/2 tsp
• Coconut oil (for plantain bake) — 1 tbsp
• Chia seeds — 2 tbsp
• Coconut milk (unsweetened) — 250ml
• Rolled oats — 3 tbsp
• Honey — 1 tsp
• Nutmeg — pinch
• Vanilla extract — 1/2 tsp

Steps

1. Soak the salted cod in water overnight or for at least 4 hours, changing the water twice to remove most of the salt.
2. Boil the green bananas in salted water until tender (about 12–15 minutes), then drain and dice.
3. Rinse and flake the hydrated saltfish.
4. Heat 2 tbsp olive oil in a skillet, then sauté onions, garlic, bell pepper, and scotch bonnet until fragrant.
5. Add cherry tomatoes and cook until softened.
6. Stir in flaked saltfish, diced green banana, thyme, and black pepper. Sauté for 5–7 minutes, mixing well. Set aside.
7. Preheat oven to 200°C/400°F. Arrange plantain slices on a baking tray, brush with melted coconut oil, sprinkle turmeric and a bit of black pepper.
8. Bake plantains for 18–20 minutes until golden and caramelized.
9. For the smoothie: blend chia seeds, coconut milk, rolled oats, honey, vanilla, and a pinch of nutmeg; let it sit 5 minutes for chia to gel, then blend again until extra creamy.
10. Serve hash and plantain bake hot with the chilled coconut-chia smoothie.