Island Spiced Saltfish and Sweet Potato Hash with Avocado Salsa

About this meal

A nourishing Barbadian breakfast that features sautéed salted cod with sweet potatoes, onions, bell peppers, and a touch of scotch bonnet, served with a fresh avocado salsa. This meal is high in protein and fiber, lower in calories, and uses traditional Caribbean flavors. Designed to support weight loss and hormonal balance for those with PCOS and endometriosis.

Ingredients

• Salted cod (desalted overnight) — 100g
• Sweet potato — 150g, diced
• Red bell pepper — 1/2, diced
• Green bell pepper — 1/2, diced
• Red onion — 1 small, diced
• Garlic — 2 cloves, minced
• Scotch bonnet pepper (optional) — 1/4, finely chopped
• Olive oil — 1 tablespoon
• Avocado — 1/2, diced
• Cilantro or parsley — 1 tablespoon, chopped
• Lime juice — 1 teaspoon
• Black pepper — To taste
• Fresh thyme — 1 sprig

Steps

1. The night before, soak the salted cod in water, changing the water twice to remove excess salt.
2. Peel and dice the sweet potato.
3. Boil sweet potatoes for 5-7 minutes until just tender. Drain and set aside.
4. In a skillet, heat olive oil over medium. Sauté onion, garlic, and peppers until softened.
5. Add scotch bonnet for heat (optional), and thyme. Stir well.
6. Flake in the soaked and drained cod. Cook for 2-3 minutes.
7. Add the boiled sweet potatoes and cook for another 3-4 minutes. Stir to combine and heat through.
8. Season with black pepper (salt may not be needed given the saltfish). Remove thyme sprig.
9. Prepare avocado salsa: In a bowl, toss avocado, cilantro/parsley, and lime juice. Serve on top or alongside hash.