• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
That Girl Cooks Healthy
  • Home
  • About Me
    • Privacy Policy
    • Contact
    • FAQ/Disclaimer
    • Work With Me
  • Recipe Index
  • Health guidance
    • My Caribbean
  • My E-book
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Home
  • About Me
    • FAQ/Disclaimer
    • Privacy Policy
    • Work With Me
  • Recipes
  • Health guidance
  • My E-book
  • ×

    BLANK » Recipe Index » Caribbean Dishes

    Green Fig and Saltfish (Green Banana)

    Last Updated January 27, 2023. Published April 24, 2021 By Charla Leave a Comment

    • Share
    • Tweet
    • Yummly
    • Flipboard
    • Mix
    Jump to Recipe Print Recipe
    long pin

    Learn how to make this delicious Caribbean recipe known as green fig (green banana) and saltfish. An extremely popular island cuisine that is also the national dish of St Lucia. 

    black plate of saltfish with green banana, tomato and kale

    Whether you are from the Caribbean or even been to the islands then you will definitely have come across saltfish aka as bacalao by Spanish speaking islanders.

    Saltfish is a staple for many Caribbean islands, it plays a crucial role in so many recipes and features in the national dish of Jamaica and St Lucia.

    Green fig are what some islands like Trinidad and Tobago, Grenada, Dominica, St Lucia and many more refer to as green banana.

    Jamaicans, Antigua, St Kitts and Nevis, Montserrat etc.. refer to fig as green banana.

    While my Haitian neighbours refer to it as Bannann fig ak lanmori/moru.

    Whatever the case, most of the islands especially the English speaking ones will be familiar with green banana and saltfish.

    Over head shot of the banana and saltfish

    The dish itself has a very similar format to other islands, using onion, garlic, thyme, tomato, herbs and seasoning.

    Some people cook their saltfish up with carrots, peppers and cabbage but this is dependant upon the individual.

    Ingredients you will need

    Ingredients you need

    Boiling the fig/green banana - with or without the skin

    I grew up peeling the skin of the green banana whenever I needed to boil them on their own.

    Nowadays, I leave the skin on while boiling the banana and simply remove it as it cools down.

    Some people frown upon this technique, while others call it lazy/idle. I don't really care about what other people think about my decision to leave the skin on.

    Ultimately, it is a matter of preference plus by leaving the skin on the banana this helps to retain the colour.

    Whether you leave the peel on or remove it is up to you. If you are a beginner then boiling the fig/green banana in its skin will be much easier.

    The steps

    steps1-4 boiling the green fig (banana)
    • Bring a large saucepan of water to boiling point.
    • Meanwhile, partially cut the top and bottom (don't chop it off completely) then lightly score the fig lengthways and repeat this step with the remaining banana.
    • Place the fig in the boiling water then cook until tender (this will take about 15-20 minutes). When the fig is cooked it will be tender (use a fork to determine its readiness)
    • Once cooked, drain off the water then allow the fig to cool.
    • Once cooled, use the top and bottom tip to peel off the skin with ease.
    steps1-6 Cooking up the saltfish with herbs and peppers
    • Add the olive oil to a non stick frying pan on medium heat.
    • Sauté the onion and garlic until soft and translucent.
    • Add the bell peppers/pimento peppers then proceed to cook until the vegetables are soft.
    • Add the chopped tomato and the tomato paste then continue to stir for about 1-2 minutes
    • Fold in the saltfish and then add some of the warm water, continuing to cook for a few minutes.
    • Proceed to season the saltfish with the thyme and parsley,
    • Add the scotch bonnet/hot sauce and black pepper and pink salt to taste (do a taste test, as the sodium levels will vary).

    Notes and tips

    • As always I am using my D.I.Y Homemade Saltfish which is unrefined and a healthier version of the store bought kind.
    • 1 lb of saltfish will serve more than 4 people (roughly) 6 instead).
    • The amount of hot sauce or scotch bonnet is subjective, but if you don't care for any heat simply leave it out.
    • If you are using 1 lb of saltfish then you will need to cook 6-8 fig (green banana).
    • Don't use a fancy saucepan to boil the fig (green banana) the excess film can stain your pot.
    • It is a matter of preference if you want to boil the fig with the skin on or off.
    • To save time, you can prep the vegetables ahead of time.
    Close up of the dish

    More saltfish recipes to try

    • Caribbean Saltfish Salad
    • Ackee and Saltfish
    • Okra and Salfish
    • Saltfish Buljol
    • Saltfish Turn Cornmeal
    • Cabbage and Saltfish

    **Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on YouTube, Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

    Saltfish, tomatoes and green banana

    Green Fig and Saltfish (Green Banana)

    Learn how to make this delicious Caribbean recipe known as green fig (green banana) and saltfish. An extremely popular island cuisine that is also the national dish of St Lucia. 
    No ratings yet
    Print Pin Rate
    Course: Main Entree
    Cuisine: Caribbean
    Prep Time: 20 minutes
    Cook Time: 20 minutes
    Total Time: 40 minutes
    Servings: 4 people
    Calories: 391kcal
    Author: Charla

    Ingredients

    To boil the green fig/green banana

    • 4-8 fingers of green fig (banana)

    To cook the saltfish

    • ½ - 1 lb saltfish (225g-680g) see notes for my D.I.Y version
    • 1 medium onion sliced
    • 4 garlic cloves minced
    • 1 cup mixed bell peppers (150g) chopped, (I use orange and yellow)
    • pimento pepper optional
    • 1 large tomato chopped
    • 1 tablespoon tomato puree (15g)
    • ¼ cup warm water (60ml)
    • 2-3 teaspoon of thyme (9g) dried
    • 2-3 teaspoon parsley (9g) dried
    • hot sauce or scotch bonnet optional and to taste
    • pink salt and black pepper if needed to taste
    US Customary - Metric

    Instructions

    To boil the fig/green banana

    • Bring a large saucepan of water to boiling point.
    • Meanwhile, partially cut the top and bottom (don't chop it off completely) then lightly score the fig lengthways and repeat this step with the remaining banana.
    • Place the fig in the boiling water then cook until tender (this will take about 15-20 minutes). When the fig is cooked it will be tender (use a fork to determine its readiness)
    • Once cooked, drain off the water then allow the fig to cool.
    • Once cooled, use the top and bottom tip to peel off the skin with ease.

    To cook the saltfish

    • Add the olive oil to a non stick frying pan on medium heat.
    • Sauté the onion and garlic until soft and translucent.
    • Add the bell peppers/pimento peppers then proceed to cook until the vegetables are soft.
    • Add the chopped tomato and the tomato paste then continue to stir for about 1-2 minutes
    • Fold in the saltfish and then add some of the warm water continue to cook for a few minutes.
    • Proceed to season the saltfish with the thyme and parsley,
    • Add the scotch bonnet/hot sauce and black pepper and pink salt to taste (do a taste test, as the sodium levels will vary).

    Notes

    • As always I am using my D.I.Y Homemade Saltfish which is unrefined and a healthier version of the store bought kind.
    • 1 lb of saltfish will serve more than 4 people (roughly) 6 instead).
    • The amount of hot sauce or scotch bonnet is subjective, but if you don't care for any heat simply leave it out.
    • If you are using 1 lb of saltfish then you will need to cook 6-8 fig (green banana).
    • Don't use a fancy saucepan to boil the fig (green banana) the excess film can stain your pot.
    • It is a matter of preference if you want to boil the fig with the skin on or off.
    • To save time, you can prep the vegetables ahead of time.

    Nutrition

    Calories: 391kcal | Carbohydrates: 65g | Protein: 38g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 85mg | Sodium: 104mg | Potassium: 1643mg | Fiber: 6g | Sugar: 31g | Vitamin A: 3648IU | Vitamin C: 91mg | Calcium: 53mg | Iron: 3mg
    Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!
    « Tuna and Sweet Corn Pasta
    Jamaican Black Pepper Shrimp »
    • Share
    • Tweet
    • Yummly
    • Flipboard
    • Mix

    About Charla

    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    Greetings

    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes. Learn more about me

    JOIN MY MAILING LIST AND BE THE FIRST TO KNOW WHEN I POST EXCLUSIVE HEALTHY RECIPES.

    Featured recipes

    callaloo in a big bowl

    Jamaican Callaloo Recipe

    cabbage on a plate

    Jamaican steamed cabbage

    fish on a plate

    Brown Stew Fish

    mojo with an assortment of fruit

    Cuban Mojo Marinade

    tall glasses of lemonade

    Jamaican Lemonade

    Jamaican Coconut Curry Chicken (Slow Cooker)(Keto,GF)

    More

    Featured in

    Top Choice Recipes

    smoothie in a white bowl

    Blueberry Banana Smoothie Bowl {GF, Vegan}

    close up of the smoothie

    Sweet Mango Banana Pineapple Smoothie

    pudding in a white bowl

    Vegan Key Lime Pudding (Keto Option)

    2 smoothies with apples

    Apple Spinach Smoothie

    overhead shot of the curried peas

    Black Eyed Peas Curry (Stovetop or Instant Pot)

    soup in a white bowl

    Pumpkin and Sweet Potato Soup (Stove or Instant Pot)

    Sweet paprika roast chicken

    Sweet paprika roast chicken

    2 pieces of grater cake

    Grater Cake (Sugar Cake)

    Footer

    Featured In

    Footer

    ↑ back to top

    About

    • Privacy Policy

    Contact

    • Contact
    • FAQ

    Copyright © 2020