Second Spin, Country 145: St. Lucia [International Food]

saltfish

🥗Healthier: grilled chicken

💰Cheaper: canned tuna

Grilled chicken is lower in sodium and provides a lean protein alternative.

green figs

🥗Healthier: zucchini

💰Cheaper: unripe bananas

Zucchini offers a similar texture while being lower in calories.

Soak saltfish in water overnight to remove excess salt.

Boil green figs in salted water until tender, about 20-25 minutes.

Drain and cool the figs, then peel and slice them.

Heat olive oil in a skillet over medium heat until shimmering.

Add chopped onion, garlic, and bell pepper; sauté until softened, about 5 minutes.

Add diced tomato and scotch bonnet pepper; cook for another 3-4 minutes.

Flake the soaked saltfish and add it to the skillet; stir to combine.

Add thyme, black pepper, and bay leaves; cook for 5 minutes to meld flavors.

Gently fold in the sliced green figs; cook for an additional 5 minutes.

Adjust seasoning with lime juice and more black pepper if needed.

Garnish with chopped scallions and serve hot.

Cooking Techniques

Spice Level: