Stewed Saltfish with Boiled Green Banana and Tomato Okra
This simmered dish pairs saltfish, soaked and drained with green banana, unripe, okra, sliced and tomato, chopped. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.
{"id":"jam-0055","title":"Stewed Saltfish with Boiled Green Banana and Tomato Okra","cuisine":"jamaican","dietTypes":["Balanced","High satiety","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"difficulty":"easy","prepTime":"","cookTime":"","totalTime":"","calories":650,"imageUrl":"","cardImageUrl":"","socialImageUrl":"","images":[],"instructionImages":{},"publishedAt":"","tags":["stewed","savory","seafood","island staples","high fiber"],"seasonalIngredients":["tomato","okra","thyme"],"estimatedMacros":{"protein":"24 g","carbohydrates":"97 g","fat":"21 g","fiber":"13 g"},"servings":1,"item":{"id":"jam-0055","recipeId":"jam-0055","dayIndex":0,"mealKey":"lunch","type":"recipe","name":"Stewed Saltfish with Boiled Green Banana and Tomato Okra","calories":650,"recipeUrl":"","cookingInstruction":"Bring a small pot of water to a boil. Add green banana and simmer 18-22 minutes until tender; drain and keep warm. While banana cooks, heat oil in a skillet over medium heat. Add onion and cook 3 minutes until softened. Add garlic, tomato paste, and thyme; stir 30 seconds to bloom. Add tomato, okra, and 60 ml water. Cover and simmer 6-8 minutes until okra is tender and sauce thickens. Fold in flaked saltfish and cook 2-3 minutes just to heat through and meld flavors. Add black pepper to taste. Serve saltfish stew over the boiled green banana.","cookingInstructions":["Bring a small pot of water to a boil. Add green banana and simmer 18-22 minutes until tender; drain and keep warm.","While banana cooks, heat oil in a skillet over medium heat. Add onion and cook 3 minutes until softened.","Add garlic, tomato paste, and thyme; stir 30 seconds to bloom.","Add tomato, okra, and 60 ml water. Cover and simmer 6-8 minutes until okra is tender and sauce thickens.","Fold in flaked saltfish and cook 2-3 minutes just to heat through and meld flavors. Add black pepper to taste.","Serve saltfish stew over the boiled green banana."],"cuisine":"jamaican","dietTypes":["Balanced","High satiety","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"difficulty":"easy","estimatedMacros":{"protein":23.770000000000007,"carbohydrates":96.59,"fat":21.13,"fiber":13.48,"alcohol":0},"ingredients":[{"name":"saltfish (salted cod), soaked and drained","grams":90,"calories":74},{"name":"green banana, unripe","grams":212,"calories":307},{"name":"okra, sliced","grams":122,"calories":40},{"name":"tomato, chopped","grams":130,"calories":23},{"name":"onion, sliced","grams":57,"calories":23},{"name":"garlic, minced","grams":7,"calories":10},{"name":"tomato paste","grams":15,"calories":12},{"name":"fresh thyme leaves","grams":2,"calories":2},{"name":"olive oil","grams":18,"calories":159},{"name":"water","grams":49,"calories":0}]},"relatedSections":[{"title":"More Lunch Recipes","path":"/recipes/lunch","recipes":[{"id":"wes-0047","title":"Cape Verdean Tuna and Sweet Potato Stew","cuisine":"west-african","dietTypes":["Balanced","High satiety","Gluten free","Pescatarian"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","stew","island","comfort food"],"difficulty":"Easy","imageUrl":"/recipe-images/wes-0047-a-detail.webp"},{"id":"spa-0003","title":"Basque Tuna Marmitako","cuisine":"spanish","dietTypes":["Balanced","High satiety","Heart friendly","High protein","Gluten free","Pescatarian"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","stew","one-pot","coastal"],"difficulty":"Medium","imageUrl":"/recipe-images/spa-0003-a-detail.webp"},{"id":"por-0054","title":"Tomato Rice with Seared Tuna and Herb Oil","cuisine":"portuguese","dietTypes":["Balanced","High satiety","Heart friendly","High protein","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["tomato rice","seared fish","one pot","bright"],"difficulty":"Medium","imageUrl":"/recipe-images/por-0054-a-detail.webp"}]},{"title":"More Gluten Free Meals","path":"/recipes/gluten-free","recipes":[{"id":"fus-0059","title":"Cajun Tamari Salmon with Coconut Grits, Charred Corn and Pineapple","cuisine":"fusion","dietTypes":["Balanced","Pescatarian","Gluten free","High satiety"],"mealType":["lunch","dinner"],"tags":["creamy","spicy","skillet","sweet and savory","coconut lime"],"difficulty":"easy","imageUrl":"/recipe-images/fus-0059-a-detail.webp"},{"id":"isr-0056","title":"Chraime Spicy Fish with Chickpeas","cuisine":"israeli","dietTypes":["Balanced","High satiety","Heart friendly","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["spicy","stovetop","protein rich","saucy"],"difficulty":"Medium","imageUrl":"/recipe-images/isr-0056-a-detail.webp"},{"id":"geo-0054","title":"Kuchmachi Style Chicken Gizzards With Pomegranate And Herbs","cuisine":"georgian","dietTypes":["Balanced","High satiety","High protein","Gluten free"],"mealType":["lunch","dinner"],"tags":["offal","tart","herby","Georgian fried potatoes","comfort food"],"difficulty":"medium","imageUrl":"/recipe-images/geo-0054-a-detail.webp"}]}]}
