caribbean frittata Archives | CaribbeanPot.com

Frittata! Definitely not a dish you’d commonly associate with the Caribbean, but wait! I’ll show you how to use the technique to rock something deliciously Caribbean for your next brunch. A dish I try to make a few times during the summer, when we’re those lazy Sundays entices us to the backyard. Yea, this works great on the outdoor grill as well.

You’ll Need…

boiled ground provisions (see note below)
3/4 cups shredded prepared salted Cod (fish)
1 cup sharp cheddar (use your fav cheese)
5 large eggs
3 tablespoon chopped parsley
5-7 sprigs thyme
2-3 scallions (chopped)
3/4 cup sweet bell pepper (diced)
2 tablespoon butter
1/4 cup cream
3/4 teaspoon black pepper (divided)

Notes. I used leftover (boiled in salted water) green cooking banana, eddoes and sweet potato (about 1 lb in total), from the Stewed Salmon With Ground Provisions recipe I did previous to this one. You may watch that video to see how I prepared the ground provisions.

Preheat your oven to 425 F. On the stovetop, heat a non stick pan (makes for easier removal later when the frittata is out of the oven) on a medium flame and add the butter. As it starts to melt, move the pan around – I explain why in the video below.

Add the bell peppers, scallions and prepared salted Cod. Stir well, turn the heat down to low, add 1/2 of the black pepper and cook gently.

In a bowl or measuring cup as I did, whisk the eggs with the cream and remaining black pepper. Now add 1/2 of the cheese into this egg mixture. Tip! grated nutmeg in the eggs will give another lovely layer of flavor to the completed frittata.

Prep (remember they we’re previously boiled in water) the ground provisions by simply cutting them up into bitesize pieces.. make sure they’re room temperature.

4-5 minutes later (make sure you stir the pan a couple times), add the cubed ground provisions to the pan and stir well so they get coated with the base we made. Cook for 2-3 minutes.

Turn the heat up to medium/high and pour in the egg mixture to the pan. Be sure to scrape down the sides, top with the parsley and thyme leaves (no stems) and allow it to set for about 4 minutes.

Top with the remaining cheese and into the oven (make sure your pan is oven proof) on the middle rack for 15 minutes. IMPORTANT! Remember to wear gloves when removing from the oven as the handle will be HOT!

To add a lovely golden color on the top, I turned on the broil setting on my oven (525 F) and gave it a 3 minutes. Here’s where you MUST be diligent as it can burn very easily at this high temperature. So be close to the oven and keep checking the color after 1 minute and remove when it’s to your liking.

Allow it to cool for about 5 minutes before cutting wedges to serve. By using that non-stick pan it will come out easily. Be sure to scrape the sides if you find that it’s sticking to the pan (explained in the video).

How to prepare salted cod << Click to watch the video. You would have noticed that I didn’t add any salt to the dish. The ground provisions were boiled in salted water and the remaining salt from the Salted Cod was enough (to my liking). But you may top with sea salt when it comes out of the oven if you prefer.

If you’d like the outdoor grill version of this recipe, please leave a request in the comments section. Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

The Ultimate Plantain Frittata.

May 28, 2025December 3, 20171 Comment

With all the requests I’ve been getting for more breakfast / brunch type recipes, I thought I’d share a classic Plantain Frittata with you. While not something you’d traditionally see in the Caribbean, I came up with this recipe a few years ago when I had friends visiting for the weekend. The idea behind this frittata was to include 3 things we’re passionate about (ingredients) in the Caribbean… Salted Cod, Fresh Herbs and Ripe Plantains. You can be as creative as you want in your version.

You’ll need…

2 tablespoon olive oil
1 medium onion (diced)
4 sprigs thyme
2 tablespoon chopped parsley
2 sprigs Oregano (fresh)
1 cup prepared salted cod
5-10 grape tomatoes (cut 1/4)
2 ripe plantains (sliced fried)
3/4 cup grated cheese (med cheddar)
1/4 teaspoon black pepper
1/2 yellow bell pepper (diced)
1/2 red bell pepper (diced)
1/4 scotch bonnet pepper (diced fine)
7 large eggs
1/4 teaspoon nutmeg
veg oil for frying the ripe plantains.
1 orange (zest)
1-2 tablespoon golden brown sugar

Important! If doing this recipe gluten free, please go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs. When using Scotch Bonnet peppers, be sure to use gloves and wash your hands with soap and water immediately after handling them. Additionally, don’t include any seeds or the white membrane around the seeds if you’re overly concerned about the raw heat.

Prepare the vegetables etc. Then in an oven-proof pan, heat the olive oil on a medium flame. Add the prepared salted cod bits, followed by the onion and back pepper (reserve a tiny bit for the eggs). Turn the heat down to low and gently cook for 2-3 minutes. After which you can then add the diced bell peppers and cook for another 2-3 minutes.

With the heat still on low (remember to give everything a good mix), it’s time to add the parsley, oregano (pick off the individual leaves) and thyme (just the little leaves). Stir and cook for another minute or so.

Your kitchen should have that lovely aroma of the Caribbean by now. It’s time to add the tomatoes (I used grape, feel free to use whatever type you have) and stir well. Preheat your oven to 400 F (forgot to mention this earlier).

Whisk the eggs with the freshly grated nutmeg and black pepper (we reserved at the start). I didn’t add salt to this frittata as I knew the salted cod would have enough salt to season this to my liking. Plus the aged cheddar tends to be a bit salty as well. That said, you may need a pinch of salt in the eggs (not mentioned in the ingredient list). Pour the eggs into the pan (heat still on low), give it a mix and then add the grated cheese. 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 (firm up). Then place the pan on the middle rack of your oven.

In another pan. On a medium flame, fry the sliced plantain coins for about 2-3 minutes on each side. As they go golden in color, remove and continue frying the rest.

Zest the orange and add it to the brown sugar (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 / orange zest mixture. The final step is to caramelize the top, so crank the heat up in your oven to “broil” (about 500 F) and place the pan back in for 2-3 minutes.

Please keep an eye on things at this point as we don’t want it to burn.

I guarantee you.. serve this and your family and friends will praise you. However, it may mean you’ll have to make this for them every weekend. The natural sweetness from the plantain, subtle hint of orange, base of herbs and salted cod.. that’s all I have to say. Serve warm!

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Meat & Poultry

Breakfast on The Grill.

May 27, 2025July 13, 20134 Comments

As we work our way through July’s month of grilling I thought I’d share a lovely breakfast done on the grill, but one which can easily be done in your kitchen oven as well. Yes I do read your emails, so this one is especially for those of you without a grill or bbq. Kieana, Tehya and myself had a grand time with this breakfast, so I know you’ll enjoy this one as much as your guests. This is not your typical Caribbean breakfast, but with the fresh herbs and slight kick from the scotch bonnet peppers… traditionalists will fall in love with this dish.

You’ll Need…

4 eggs
2 large potatoes ( I like Yukon gold)
1 tablespoon chives
1/4 scotch bonnet pepper
pinch of black pepper
pinch sea salt
2 tablespoon olive oil (see note)
1 medium onion
1 tablespoon parsley
1 teaspoon thyme
1 medium tomato
3/4 cup cheese (see note)
4 strips crispy bacon

* Near the end of cooking I had some grated cheddar which I used to top the dish (Optional)

Note: I used some of the bacon fat instead on the olive oil. Use any cheese you like… I used feta. You can use sweet potato or Caribbean yam instead of the everyday potato which I used if you really want to make this Caribbean.

Peel, wash and boil your potatoes until tender but without falling apart. Slice the tomato and onion thinly, then chop the parsley, chives and scotch bonnet pepper. Do not include any seeds from the pepper and remember to wear gloves and wash your hands with soap and water after handling scotch bonnet peppers. Also give the bacon a rough chop or if it’s fried crisp, you can easily crumble it in your hands.

It’s now time to layer everything into your cast iron pan or heat proof pan if you’re doing it in the oven. Brush on the oil (or as in my case the bacon fat) to cover the entire pan, then add the sliced onion, followed by the potato (cut 1/4 inch thick). The onion will caramelize when cooked and give it a wonderful sweet flavor.

Now add the feta cheese (spread evenly) and top it with the chives, scotch bonnet pepper, thyme and bacon bits.

Crack in the eggs (spread them apart evenly) and put the tomato slices between them, then top with the parsley, black pepper and salt. It’s now time to head out to the grill to get cooking. There are 3 burners on my grill so the the 2 burners directly under the pan were set on low and the one on the far right was on high. You’re looking for a moderate temperature and do remember to keep the lid on the grill closed.

After 20-25 minutes the eggs should be set and this is where you’ll personalize the dish a bit. Depending on how firm you like your eggs you’ll have to determine how much longer you want to cook this. I went for a further 5 minutes, but at this point I topped everything with some grated cheddar and allowed it to melt and bring the entire dish together.

Do remember that it will continue cooking after you remove it from the grill, so keep that in mind when determining how you want your eggs cooked.

The potatoes were boiled in slightly salted water, feta is usually a salty cheese and the bacon (and fat) will also have some salt, so do keep this in mind when salting the dish as you prep it. If you’re doing this in your oven I would go with a 375 F heat for 20-25 minutes, then under the broiler for 2-3 minutes to melt everything together and give it a little color.

This is a 4 person dish and can be sliced in quarters the shape you would slice pizza so everyone gets and egg. You can certainly top it with more eggs if you want.

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. oh yea! leave me a comment below – it’s appreciated.

caribbean frittata

Ground Provision Frittata.

The Ultimate Plantain Frittata.

Breakfast on The Grill.

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