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Saltfish Fried Rice

Delicious one pan Saltfish Fried rRce is every seafood lovers dream come true - GF
Course Main Entree
Cuisine Caribbean
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4 -6 servings
Calories 671kcal
Author Charla

Ingredients

  • 1 lb salt fish soaked n boiled (or see my DIY version in the post)
  • 2 cups of pumpkin chopped (200g)
  • 2 cups of cold cooked brown rice see post(220g)
  • ½ head of cabbage chopped in small pieces
  • ½ a cho cho chayote/christophine
  • ½  red Bell pepper chopped
  • ½ green bell pepper chopped
  • 1 large carrot cut into fine strips (julienne)
  • 1 large tomato chopped
  • 1 tbsp tomato paste
  • 2 small scallion sliced
  • 1 medium onion
  • 4 garlic cloves chopped finely
  • 1 tsp thyme dried or fresh with stems removed
  • 1 tsp garlic granules/powder
  • 1 tsp onion powder
  • 1 tsp coriander cilantro
  • 1 tsp paprika
  • 1 tsp black pepper
  • ¼ tsp Chilli or scotch bonnet
  • 1 tbsp coconut aminos alternative to soy
  • cup warm water 80ml
  • 3 tbsp coconut oil
  • A splash of sesame oil for drizzling

Instructions

  • Grab a large wok/skillet/dutch oven and melt some coconut oil on medium heat.
  • Proceed to add the scallion, onion and garlic and then saute until soft and translucent in colour.
  • Add the chopped tomato and tomato paste then stir into the onions/stir to yield a red hue.
  • Then add the cabbage, bell peppers, pumpkin, carrot, cho cho and fold into with the other ingredients to fully combine.
  • Pour the ⅓ cup of warm water into the pan, cover with a lid and reduce the flame to low and steam for 10-15 minutes until the pumpkin is tender (check with a fork).
  • Remove the lid after the given time and increase the heat to medium and now add the saltfish and brown rice
  • Season the pan with the paprika, coriander, thyme, black pepper, garlic and onion powder, chilli or scotch bonnet if you are using it.
  • Fold into the seasoning along with the salt fish and rice so everything is evenly combined.
  • Drizzle coconut aminos and sesame oil over the entire rice and vegetables if you are using it, and stir once more
  • Serve accordingly.

Notes

Note and tips

  • As this dish yields such a large batch, prepare it in a large pan. A large skillet, paella pan, or even a deep dutch pot will suffice. Preferably something that is at least 12''inches in size such as this one .
  • Any leftover cho cho, pumpkin or bell pepper can be chopped down and frozen in freezer bags to use another time.
  • I used my D.I.Y saltfish recipe so I don't need to soak, and boil the fish. 
  • If you cannot get hold of Cho cho/chayote/christophine then zucchini/courgette works as a good replica.
  • Butternut squash is a great alternative if you cannot get hold of pumpkin
  • This recipe is freezer friendly, I highly recommend freezing leftovers immediately.
  • Alternatively, consume by the NEXT DAY if you aren't freezing as cabbage goes rancid quite quickly.
  • Make sure the water that you use to steam the vegetables is at least tepid/lukewarm to keep the temperature level constant.
  • I used fresh thyme with the stem removed but dried leaves work too.
  • If for some reason, more water is left in the pan after steaming the vegetables. Quickly increase the heat, for about 1 minutes to let the excess water evaporate then continue with the additional steps.
  • Chilli and scotch bonnet is optional, if you want a extra kick include either. If depends on how fiery you want the recipe in terms of how much to use.

Nutrition

Calories: 671kcal | Carbohydrates: 53g | Protein: 78g | Fat: 16g | Saturated Fat: 10g | Cholesterol: 172mg | Sodium: 8129mg | Potassium: 2528mg | Fiber: 9g | Sugar: 11g | Vitamin A: 10082IU | Vitamin C: 94mg | Calcium: 275mg | Iron: 6mg