Mori ak Banann Bouyi (Salt-fish & Boiled Plantain) - Episode 15 - ❤ Love For Haitian Food

cornmeal

🥗Healthier: oat flour

💰Cheaper: all-purpose flour

Oat flour is gluten-free and adds fiber.

milk

🥗Healthier: almond milk

💰Cheaper: water

Almond milk reduces calories and is dairy-free.

De-salt the fish by rinsing it with water twice, discarding the water both times.

Add the fish to a saute pan with water and boil for 10 minutes, then discard the water and rinse under cold water.

Shred the cooled fish into smaller pieces, removing any bones.

In a small pot, boil water with salt.

Rinse the plantain, cut off the ends, and make 2-3 slits around it before cutting it in half.

Add the plantain to the boiling salted water and let it boil for 15-20 minutes on medium flame.

In a saute pan, add oil and then the shredded salt fish, sautéing it briefly.

Add garlic, onions, and bell peppers to the pan and continue sautéing for about 5 minutes.

Mix in the tomato paste and add water, then mix well.

Add cloves, pepper, and thyme, mix, lower the flame, cover, and let it simmer for 10 minutes.

After 15-20 minutes, check the plantain; it should be easily pierced. Remove the skin and scrape off the phloem.

Slice the plantains if desired and serve with salt fish.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens