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.
½ - 1lbsaltfish(226g-450g) see post for my homemade version
1small onionchopped
3scallionsliced, optional
4garlic clovesminced
1cupokra(100g) parboiled, chopped see notes
1cupmixed bell peppers(100g) chopped
1large tomatochopped
1tablespoontomato paste(15g)
1tablespoonseafood seasoning(15g) see notes for recipe
6sprigs of thymestems removed
scotch bonnetchopped, use the amount according to your preference
4tablespoonolive 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 tablespoon of vinegar and 1 teaspoon 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.