Salmon Bowl made with West AFrican ingredients. Plantain, Okra, Black Eyed Peas and Perfect seasoned MSC certified sustainable salmon on a bed of rice and sauteed veg. Honestly this bowl is absolutely delicious and easy to make!
This recipe was in partnership with the MSC blue fish label indicating certified sustainable seafood products. I am a firm believer in making small actionable changes in your daily life to help the environment in any way you can. Looking out for the @MSCBlueFish label is an easy solution for identifying certified sustainable seafood that’s good for you and the ocean too.
Salmon Bowl with Black Eyed Peas, Okra and Plantain
Ingredients
Fish
- 1 pack MSC certified sustainable @OceanJewelAtHome Frozen Salmon 3-4 salmon fillets
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon curry powder
- 1 teaspoon garlic minced
- 1 scotch bonnet finely diced
- ½ teaspoon ginger minced
- 3 tablespoon olive oil
Black Eyed Peas
- 2 cans black eyed peas
- 4 tablespoons of olive oil
- 2 medium tomatoes diced
- 1 medium onion thinly sliced
- 2 garlic cloves minced
- 1/2 inch ginger minced
- ½ teaspoon paprika
- Water as needed
Plantain: Tostones
- 3 plantains – just beginning to ripen
- ¼ teaspoon salt
- 1 tablespoon olive oil
Okra
- 12-16 okra
- ½ teaspoon salt
- ½ teaspoon paprika
- 2 tablespoons oil
Rice
- 1 1/2 cup white jasmine rice
- 1/4 teaspoon salt
- 2 1/4 cup water
Instructions
Fish
- Preheat your oven to 425 degrees.
- Let your fish thaw completely and drain any water
- In a bowl, mix all the ingredients for your fish together.
- Spread this over your fish until all your fillets are coated evenly.
- Place your seasoned salmon on a parchment lined sheet and bake in the oven for 12-15 minutes. You are aiming for 4-6 minutes per half inch of salmon.
Black Eyed Peas
- In a medium pot, heat your olive oil over medium heat. When hot, add onions and sauté the onions for about 3 minutes.
- Add minced garlic and ginger and saute for a minute.
- Add your diced tomatoes, and whole scotch bonnet.
- Saute for another about 5 more minutes.
- Add your seasoning, paprika, onion powder, garlic powder, cayenne, shrimp bouillon and salt to taste.
- Simmer stirring constantly for about 5 minutes.
- Add cooked, drained black eyed peas and mix until they are fully coated in tomato mixture. Simmer on low for 15 minutes stirring periodically or until the stew thickens.
- Taste and adjust salt if needed.
- Serve with fried plantains or simple white rice.
Plantain/Tostones
- Preheat your oven to 425 degrees fahrenheit.
- Peel your plantain and slice them about 1 inch thick.
- Toss your plantain slices in olive oil and arrange them on a parchment lined sheet.
- Bake for 15 minutes
- Remove them from the oven and use the underside of a glass to smash your plantains until they are about a ¼ inch thick or as thin as you would like them.
- Brush the top sides with olive oil and turn the flattened plantains over so they can brown.
- Bake for an additional 15 minutes or until both sides are brown, flipping part way if necessary to maintain even browning. Serve hot.
Okra
- Preheat your oven to 425 degrees fahrenheit.
- Wash your okra, trim and dice into 1 inch pieces.
- Toss in oil, salt and paprika, place on lined baking sheet.
- Bake for 15 minutes. Serve hot.
Rice
- Rinse your rice by pouring water over it and pouring water off until the water runs almost clear.
- When the water runs clear or almost clear, place washed rice in a small saucepan.
- Pour 2 1/4 cup of water over your rice and add your salt.
- Place saucepan or small pot on high heat until it starts to boil then reduce to simmer and cover the pot until all the water is absorbed. After about 20-25 minutes, your rice should be cooked. Serve hot.
