Bajan Saltfish and Sweet Potato Hash with Plantain & Spicy Moringa Smoothie

About this meal

A hearty Barbadian-inspired breakfast combining saltfish sautéed with sweet potato, onions, bell peppers, and local herbs, served with pan-seared ripe plantain. Paired with a nutrient-dense spicy moringa and pineapple smoothie to kickstart your morning, support muscle gains, and satisfy your sweet and savory cravings.

Ingredients

• Fresh saltfish (boneless, skinless cod or local fish) — 120g (soaked and flaked)
• Sweet potatoes — 200g (peeled and diced)
• Onion — 1 medium (chopped)
• Red bell pepper — 1/2 (chopped)
• Green seasoning (scallion, parsley, thyme, basil, marjoram, blended) — 1.5 tbsp
• Garlic — 2 cloves (minced)
• Scotch bonnet pepper (de-seeded for milder heat) — 1/4 pepper (finely chopped)
• Olive oil — 1 tbsp
• Black pepper — 1/2 tsp
• Ripe plantain — 1 medium (sliced into 1/2 inch rounds)
• Fresh parsley — 1 tbsp (chopped, for garnish)
• Lime — 1/2 (for squeezing over hash)
• Sea salt (if necessary, depending on saltfish) — to taste
• Moringa powder — 1 tsp
• Pineapple (fresh, cubed) — 1 cup
• Banana — 1 small (for creaminess & sweetness)
• Ginger (fresh) — 1/2 inch knob
• Unsweetened almond milk — 1 cup
• Raw honey — 1 tsp (optional, for sweetness)
• Lime juice — 1 tbsp

Steps

1. Soak the saltfish in water overnight (or for several hours), changing the water twice, to remove excess salt. Drain and flake the fish.
2. Boil diced sweet potatoes in lightly salted water for 8–10 minutes until just tender, drain, and set aside.
3. Heat olive oil in a skillet over medium heat. Add onions, bell pepper, and garlic, sauté for 2 minutes until fragrant.
4. Add green seasoning and scotch bonnet pepper; stir for 1 minute.
5. Add the flaked saltfish and sweet potatoes; cook for 5–7 minutes, tossing occasionally. Season with black pepper and adjust salt if needed.
6. Meanwhile, in a separate pan, heat a little olive oil over medium heat. Add plantain slices and fry on both sides until golden (about 2-3 mins per side).
7. Plate the saltfish hash, top with plantain, and garnish with fresh parsley. Squeeze lime over top before serving.
8. For the smoothie: In a blender, combine pineapple, banana, moringa powder, ginger, almond milk, raw honey (if using), and lime juice. Blend until smooth. Serve chilled with a dash of extra moringa or a pineapple wedge.