Bajan Vegetable Frittata with Local Herbs & Salt Fish

About this meal

A hearty Barbadian brunch frittata featuring sautéed fresh salt fish, local sweet potatoes, pumpkin, okra, spinach, and herbs, bound with eggs and oven-baked. Served with a side of tomato-cucumber salad. This dish balances slow-digesting carbs and high-quality protein for sustained energy, and features savory Bajan flavors without dipping into high-GI ingredients.

Ingredients

• Eggs — 4 large
• Fresh salt fish (soaked and shredded) — 80g
• Sweet potato (peeled, diced) — 1 small (100g)
• Pumpkin (diced) — 60g
• Okra (sliced) — 40g
• Spinach (fresh, chopped) — 40g
• Scallions (chopped) — 2 stalks
• Bajan thyme (or regular thyme) — 1 tsp
• Bonnet pepper (very finely diced, optional) — 1/8 tsp
• Fresh parsley (chopped) — 1 tbsp
• Black pepper — 1/2 tsp
• Olive oil — 2 tsp
• Tomato (sliced, for side salad) — 1 small
• Cucumber (sliced, for side salad) — 1/2 medium
• Lime juice — 1 tsp

Steps

1. Preheat oven to 180°C (350°F).
2. Peel and dice sweet potato and pumpkin. Slice okra.
3. In a skillet, heat olive oil and add sweet potato and pumpkin. Sauté 5-6 minutes until slightly softened.
4. Add okra, spinach, scallions, thyme, parsley, black pepper, and (optional) bonnet pepper. Sauté 2 more minutes.
5. Add shredded salt fish, sauté 2 minutes. Remove from heat.
6. In a bowl, beat eggs with a pinch of black pepper.
7. Fold sautéed vegetables and salt fish into the egg mixture.
8. Pour mixture into a greased oven-proof dish.
9. Bake for 20-25 minutes until firm and golden.
10. Toss sliced tomato and cucumber with lime juice as a fresh side salad.
11. Slice and serve frittata warm with salad.