Lean Bajan Herb Saltfish & Callaloo Scramble with Light Coconut Flour Bakes

About this meal

A lighter, high-protein Barbadian breakfast of gently pan-seared fresh salted cod mixed with local herbs, onions, garlic, bell pepper, and wilted callaloo. Served with fluffy, coconut flour bakes made leaner by reducing coconut milk and oil, this version supports muscle gain with lowered fat for insulin-sensitive diets.

Ingredients

• 150g fresh salted cod (soaked to reduce sodium, boneless, skinless) — 150g
• 1 cup chopped fresh callaloo (or spinach) — 1 cup
• 2 large egg whites — 2
• 1 large whole egg — 1
• 1/4 cup coconut flour — 1/4 cup
• 1 tbsp almond flour — 1 tbsp
• 1/4 cup coconut milk (unsweetened, reduced for lower fat) — 1/4 cup
• 1/4 medium onion, diced — 1/4
• 1/4 medium bell pepper, diced — 1/4
• 1/4 tsp finely minced Scotch bonnet pepper (optional) — 1/4 tsp
• 1 tsp chopped fresh thyme — 1 tsp
• 1 small bay leaf — 1
• 1 tbsp chopped fresh parsley — 1 tbsp
• 2 cloves garlic, minced — 2
• 1/4 tsp black pepper — 1/4 tsp
• 1 tsp extra virgin olive oil — 1 tsp
• 1/4 tsp baking powder — 1/4 tsp

Steps

1. Soak the salted cod in cool water for 1-2 hours, changing the water twice to further reduce sodium. Drain well and shred.
2. Heat 1/2 tsp olive oil in a nonstick skillet over medium. Sauté onion, bell pepper, and garlic until softened.
3. Add thyme, bay leaf, parsley, callaloo, and Scotch bonnet (if using). Cook until callaloo is wilted.
4. Add shredded cod and black pepper. Stir and heat until cod is just cooked through, then remove bay leaf.
5. In a bowl, whisk together 2 egg whites and 1 whole egg. Pour into skillet and scramble with the herb-cod mixture until just set. Remove from heat.
6. For the bakes: In a bowl, mix coconut flour, almond flour, baking powder, and a pinch of black pepper. Whisk in coconut milk to form a thick batter.
7. Heat remaining 1/2 tsp olive oil in a nonstick pan over medium-low. Drop spoonfuls of batter and shape into small disks. Cook 2-3 minutes per side until lightly golden and firm.
8. Serve the scramble with the warm coconut flour bakes.