Lucian Green Fig and Saltfish Power Bowl

About this meal

A protein-packed Lucian breakfast featuring sautéed salted cod (saltfish) combined with steamed green figs (unripe bananas) and assorted vegetables, enriched with olive oil and herbs for flavor and health. Served alongside a glass of ginger-lime chia refresher for hydration and metabolic support.

Ingredients

• Salted cod (saltfish) — 120g (soaked and boiled, skin and bones removed)
• Green figs (green bananas) — 200g (about 3 medium, peeled)
• Red bell pepper — 1/2, diced
• Onion — 1/2, diced
• Tomato — 1 small, diced
• Scallion — 2 stalks, sliced
• Garlic — 2 cloves, minced
• Thyme (fresh) — 2 sprigs
• Parsley (fresh) — 1 tbsp, chopped
• Olive oil (extra virgin) — 1 tbsp
• Black pepper — to taste
• Hot pepper (Scotch Bonnet, optional) — 1 small, seeded and minced (or to taste)
• Lime — 1/2 (for garnish and spritz)
• Ginger root — 10g (for drink)
• Lime juice — 30ml (for drink)
• Chia seeds — 1 tbsp (for drink)
• Spring water — 300ml (for drink)
• Natural sweetener (stevia or 1 medjool date, blended) — to taste (for drink)

Steps

1. Soak saltfish overnight to remove excess salt. Boil in fresh water for 15 minutes, then drain, cool, and flake.
2. Peel and slice green figs. Boil in lightly salted water (or plain if reducing overall sodium) for 15 minutes until fork-tender. Drain.
3. In a skillet, heat olive oil. Sauté onion, garlic, red bell pepper, tomato, scallion, and hot pepper for 3-4 minutes.
4. Add flaked saltfish and thyme to the skillet; stir well and cook for another 3-5 minutes.
5. Add green figs, gently fold to combine, sprinkle in parsley and black pepper. Warm through and finish with a squeeze of fresh lime.
6. For the drink: Grate ginger and steep in 100ml hot water. Strain and mix with lime juice, spring water, chia seeds, and natural sweetener. Let chill for 5 minutes so chia seeds bloom.
7. Serve the saltfish and green fig mixture warm, garnished with extra parsley and lime. Enjoy with the ginger-lime chia refresher.