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RECIPE
18 INGREDIENTS10 STEPS45MIN

Caribbean Plantain Frittata

5.0
1 Ratings
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While not something you’d traditionally see in Caribbean cuisine, the idea behind this frittata was to include 3 ingredients we are passionate about in the Caribbean. The natural sweetness from the plantain and subtle hint of orange with a base of herbs and salted cod.
45MIN
Total Time

CaribbeanPot

Using the cuisine of Trinidad and Tobago as my base, please follow me on a delicious culinary tour of the islands.
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Ingredients

US / METRIC
Servings:
4
Serves 4
2 Tbsp
1
Medium  Onion , diced
4 sprigs
2 Tbsp
Chopped  Fresh Parsley
2 sprigs
Fresh Oregano
1 cup
Salted Cod
5
Grape Tomatoes , quartered
2
Plantains , ripe, sliced
3/4 cup
1/4 tsp
Freshly Ground Black Pepper
1/2
1/2
1/4
Scotch Bonnet Pepper , diced
7
Large  Eggs
1/4 tsp
Ground Nutmeg
to taste
Vegetable Oil
1
Sunkist Orange , zested
1 Tbsp
Brown Sugar

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Nutrition Per Serving

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CALORIES
549
FAT
23.7 g
PROTEIN
53.5 g
CARBS
30.7 g

Cooking Instructions

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Step 1
Boil the Salted Cod (1 cup) in water for 10 minutes, then drain and rinse to remove some of the salt. Shred the cod into little pieces.
Step 2
In an oven-proof pan, heat the Olive Oil (2 tablespoon) on a medium flame. Add the cod, followed by the Onion (1) and Freshly Ground Black Pepper (1/8 teaspoon). Turn the heat down to low and gently cook for 2-3 minutes. After which you can then add the Yellow Bell Pepper (1/2), Red Bell Pepper (1/2), Scotch Bonnet Pepper (1/4) and cook for another 2-3 minutes.
Step 3
With the heat still on low, remember to give everything a good mix, it’s time to add the Fresh Parsley (2 tablespoon), Fresh Oregano (2 sprig) and leaves of the Fresh Thyme (4 sprig). Stir and cook for another minute or so.
Step 4
It’s time to add the Grape Tomatoes (5) and stir well.
Step 5
Preheat your oven to 400 degrees F (200 degrees C).
Step 6
Whisk the Egg (7) with the Ground Nutmeg (1/4 teaspoon) and Freshly Ground Black Pepper (1/8 teaspoon). Pour the eggs into the pan while the heat is still on low, give it a mix and then add the Medium Cheddar Cheese (3/4 cup). Using a spoon, gently work the cheese throughout the egg mixture in the pan. Cook on the stove for about 5 minutes on low heat until it sets and firm up.
Step 7
Place in the oven to cook for 10 minutes while you cook the plantain.
Step 8
In another pan. On a medium flame add Vegetable Oil (to taste) and fry the Plantain (2) for about 2-3 minutes on each side. As they go golden in color, remove and continue frying the rest.
Step 9
Zest the Sunkist Orange (1) and add it to the Brown Sugar (1 tablespoon), mix well and set aside. After about 10 minutes in the oven, remove the pan and top it with the fried sliced plantain pieces. Top the plantain pieces with the brown sugar and orange zest mixture.
Step 10
The final step is to caramelize the top, so crank the heat up in your oven to “broil” and place the pan back in for 4 minutes. Please keep an eye on things at this point as we don’t want it to burn.

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Nutrition Per Serving
Calories
549
% Daily Value*
Fat
23.7 g
30%
Saturated Fat
8.6 g
43%
Trans Fat
0.0 g
--
Cholesterol
427.2 mg
142%
Carbohydrates
30.7 g
11%
Fiber
2.5 g
9%
Sugars
19.8 g
--
Protein
53.5 g
107%
Sodium
4229.0 mg
184%
Vitamin D
4.0 µg
20%
Calcium
306.1 mg
24%
Iron
3.8 mg
21%
Potassium
1291.2 mg
27%
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