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fish and vegetables on a plate
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Okra and Saltfish

Learn how to make this delicious one pan dish. Sauteed saltfish with okra that is lightly fried in herbs and spices. This is definitely the perfect low carb Caribbean dish for anyone who loves seafood.
Course Main Course
Cuisine Caribbean
Prep Time 25 minutes
Cook Time 10 minutes
Total Time 35 minutes
Servings 4 people
Calories 106kcal
Author Charla

Ingredients

  • ½ - 1 lb saltfish (226g-450g) see post for my homemade version
  • 1 small onion chopped
  • 3 scallion sliced, optional
  • 4 garlic cloves minced
  • 1 cup okra (100g) parboiled, chopped see notes
  • 1 cup mixed bell peppers (100g) chopped
  • 1 large tomato chopped
  • 1 tbsp tomato paste (15g)
  • 1 tbsp seafood seasoning (15g) see notes for recipe
  • 6 sprigs of thyme stems removed
  • scotch bonnet chopped, use the amount according to your preference
  • 4 tbsp olive oil or coconut oil (60g)
  • pink salt and black pepper to taste

Instructions

  • Add the olive oil to a frying pan/skillet on medium heat.
  • Saute the onion (scallion if using) and garlic until soft and translucent.
  • Add the okra and bell peppers then proceed to cook until the vegetables are soft.
  • Fold in the saltfish and the scotch bonnet and continue to cook for a few minutes.
  • Now add the tomatoes and the tomato paste then continue to stir for about a minute.
  • Proceed to season the contents with the seafood seasoning, thyme, black pepper and salt to taste (do a taste test, as the sodium levels will vary)

Notes

  • To remove the sliminess, be sure to parboil the okra in 2 tbsp of vinegar and 1 tsp pink salt then drain off the water and blot the okra dry before cooking.
  • Always do a taste test once cooking is finished and adjust seasoning if required.
  • The amount of scotch bonnet you use is subjective, I used half which is quite spicy, leave out the scotch bonnet if you don't care for any spiciness.
  • To keep this recipe low carb/high protein, serve with a medley of vegetables, cauliflower rice or some green banana.
  • You can use whole okra if you don't want to use chopped.
  • For a more healthier option, I would highly recommend using my D.I.Y version of saltfish
  • It's okay to use frozen bell peppers/okra as both are much cheaper.
  • You can prepare the saltfish and chop the vegetables in advance to save yourself some time.

Nutrition

Calories: 106kcal | Carbohydrates: 11g | Protein: 14g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 28mg | Sodium: 69mg | Potassium: 531mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1851IU | Vitamin C: 66mg | Calcium: 68mg | Iron: 2mg