📝 About This Recipe
Experience the soul of St. Lucia with this authentic Green Fig and Saltfish, the island's cherished national dish. This hearty one-pot masterpiece features savory salted cod sautéed with aromatic herbs and spices, served alongside tender 'green figs'—the local term for unripe savory bananas. It is a beautiful balance of salty, earthy, and piquant flavors that perfectly captures the vibrant spirit of Caribbean home cooking.
🥗 Ingredients
The Saltfish
- 1 lb Salted Cod (dried and salted, bone-in or boneless)
- 4 cups Water (for boiling and soaking)
The Green Figs
- 8-10 pieces Green Bananas (must be very firm and completely green)
- 1 teaspoon Salt (for the boiling water)
- 1 tablespoon Vegetable Oil (added to water to prevent staining the pot)
The Seasoning Base
- 3 tablespoons Coconut Oil (or vegetable oil)
- 1 medium Onion (finely diced)
- 3 cloves Garlic (minced)
- 3 stalks Scallions (chopped)
- 1/2 cup Red Bell Pepper (diced small)
- 2-3 pieces Seasoning Peppers (pimento peppers, seeded and chopped)
- 2 sprigs Fresh Thyme (leaves removed)
- 1/4 piece Scotch Bonnet Pepper (finely minced, adjust to heat preference)
Finishing Touches
- 1/2 teaspoon Black Pepper (freshly ground)
- 2 tablespoons Fresh Parsley (chopped for garnish)
- 1/2 Cucumber (sliced for traditional serving)
- 1 whole Avocado (sliced, for side)
👨🍳 Instructions
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1
Begin by prepping the saltfish. Rinse the dried cod under cold running water to remove excess surface salt. Place the fish in a pot of water, bring to a boil, and simmer for 15-20 minutes. Drain the water and repeat if the fish is still too salty.
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2
Once the saltfish is tender and the salt level is balanced, drain and let it cool. Flake the fish into bite-sized pieces using your fingers or a fork, carefully removing any small bones and skin.
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3
Prepare the green figs (bananas). Cut off the ends of each banana. Make a shallow longitudinal slit through the skin of each one, but do not peel them yet—boiling them in the skin keeps them white and firm.
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4
Fill a large pot with water, add a teaspoon of salt and a tablespoon of oil (the oil prevents the banana sap from sticking to your pot). Bring to a boil.
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5
Add the green figs to the boiling water and cook for 15-20 minutes until they are tender when pierced with a fork, but not mushy. The skins will turn dark brown or black.
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6
Drain the green figs and let them cool slightly. While still warm, peel off the skins and slice the bananas into 1-inch rounds or leave them whole if preferred.
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7
In a large skillet or heavy-bottomed pot, heat the coconut oil over medium heat.
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8
Sauté the onions, garlic, seasoning peppers, bell peppers, and scallions until the onions are translucent and the kitchen smells fragrant (about 5 minutes).
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9
Stir in the fresh thyme and the scotch bonnet pepper. Be careful with the scotch bonnet; a little goes a long way!
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10
Add the flaked saltfish to the skillet. Stir well to combine with the aromatics and cook for 5-7 minutes, allowing the fish to absorb the flavors.
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11
Gently fold the cooked green fig slices into the saltfish mixture. If the mixture seems too dry, add a splash of water or a drizzle of extra coconut oil.
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12
Season with freshly ground black pepper. Taste before adding any extra salt, as the fish may still provide enough saltiness.
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13
Cook everything together for another 3-5 minutes on low heat to ensure the dish is piping hot and the flavors are fully married.
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14
Garnish with fresh parsley and serve immediately while hot.
💡 Chef's Tips
If you cannot find green bananas, very green unripe plantains can work as a substitute, though the texture is slightly different. To prevent your hands from staining or getting sticky when handling raw green figs, rub your hands with a little cooking oil before starting. Always taste the saltfish after the first boil; if it is still extremely salty, a second boil is necessary to ensure the dish isn't overwhelmed. For a creamier version, some St. Lucians add a splash of coconut milk during the final simmering stage. Don't overcook the bananas; they should be firm enough to hold their shape when tossed with the fish.
🍽️ Serving Suggestions
Serve with fresh slices of avocado (locally known as 'pear') for a creamy contrast. Accompany with a side of crisp cucumber salad tossed in lime juice and vinegar. A cold glass of local Mauby or a refreshing sorrel drink pairs beautifully with the saltiness of the dish. For a true St. Lucian breakfast, serve alongside a piece of warm Creole bread. Add a dash of local Caribbean pepper sauce on the side for those who want extra heat.