Lucian Green Banana & Saltfish Breakfast Bowl

About this meal

A traditional Lucian savory breakfast of green banana and salted cod, reimagined for weight loss and insulin resistance. Steamed green bananas replace higher glycemic side dishes, paired with sautéed saltfish, bell peppers, onions, tomatoes, fresh herbs and a light drizzle of extra virgin olive oil. Served with a cup of unsweetened ginger-spice herbal tea to boost metabolism and flavor.

Ingredients

• Green bananas (unripe) — 2 medium, peeled and sliced
• Salted cod (saltfish), soaked and flaked — 75g (about 2.5 oz)
• Red bell pepper — 1/2 medium, diced
• Yellow onion — 1/2 small, sliced
• Tomato — 1 small, diced
• Garlic — 2 cloves, minced
• Thyme (fresh) — 2 sprigs, leaves only
• Parsley (fresh) — 1 tbsp, chopped
• Scotch bonnet pepper — 1/4 small, finely chopped (optional for heat)
• Extra virgin olive oil — 1 tsp
• Black pepper — 1/4 tsp
• Fresh lime juice — 1 tsp
• Water — as needed for cooking

Steps

1. Soak the salted cod overnight (or for 3-4 hours), changing the water twice to remove excess salt, then flake.
2. Bring a pot of water to a boil. Add peeled and sliced green bananas and cook until tender but still firm, about 15 minutes. Drain and set aside.
3. While bananas cook, heat olive oil in a nonstick pan over medium heat. Sauté onions, garlic, and bell pepper until just softened (about 2-3 minutes).
4. Add tomatoes, scotch bonnet (if using), and saltfish. Stir-fry for 5 minutes. Add thyme, black pepper, and parsley.
5. Add a splash of lime juice for brightness. Taste and adjust seasoning with black pepper (avoiding added salt due to saltfish).
6. Assemble: Layer green bananas in a bowl. Top with sautéed saltfish mixture. Garnish with extra parsley or a lime wedge.
7. Serve immediately.