Budget-Friendly Bajan Fish Omelette & Cinnamon Plantain Wedges

About this meal

A cost-conscious take on the iconic Barbadian breakfast, swapping premium flying fish for locally available, sustainable white fish fillets while retaining the classic omelette and cinnamon-honey plantain combination. This version offers high protein for muscle gain and preserves sweet Caribbean flavors.

Ingredients

• 120g fresh white fish fillets (e.g. tilapia or pollock, boneless, skinless) — 120g
• 3 large eggs — 3
• 1/2 tsp dried thyme (or 1 tsp fresh thyme if available) — 1/2 tsp
• 2 tbsp chopped scallion (green onion) — 2 tbsp
• 1/4 cup diced green bell pepper — 1/4 cup
• 2 tbsp finely diced onion — 2 tbsp
• 1 clove minced garlic — 1 clove
• To taste salt and black pepper — to taste
• 1 tbsp vegetable oil or canola oil — 1 tbsp
• 1 large ripe plantain, sliced lengthwise then halved for wedges — 1
• 1/2 tsp ground cinnamon — 1/2 tsp
• 1.5 tsp honey — 1.5 tsp
• 1 tbsp chopped fresh parsley, for garnish — 1 tbsp

Steps

1. Season the white fish fillets with a little salt and pepper.
2. In a skillet over medium heat, add 1/2 tbsp oil and cook fish fillets for 2–3 minutes per side, or until cooked through and flakey. Remove and flake with a fork.
3. In a bowl, beat eggs with thyme, scallion, and a pinch of salt and pepper.
4. In the same skillet, add remaining 1/2 tbsp oil. Add onion, bell pepper, and garlic; sauté for 2 minutes until softened.
5. Add flaked fish, then pour egg mixture over. Cook gently, stirring, until eggs are just set. Fold and slide onto a plate.
6. For the plantain, wipe skillet clean. Add plantain wedges and cook over medium heat for 1–2 minutes per side until golden.
7. Sprinkle plantains with cinnamon and drizzle with honey. Cook 1 more minute until slightly caramelized.
8. Serve the omelette alongside the cinnamon plantain wedges. Garnish with chopped parsley.