Smoked Herring and Breadfruit (Saint Lucian Style)
Local name: Smoked herring and breadfruit
In short: Boiled breadfruit with smoked herring stewed in onion, pepper and tomato, plus a lime cucumber salad. A traditional Saint Lucian plate. It takes about 1 h 15 min in total and makes 4 servings.
- Prep
- 30 min
- Cook
- 45 min
- Total
- 1 h 15 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 465 kcal
Smoked herring and breadfruit is a traditional Saint Lucian meal of starchy breadfruit served with smoked herring stewed with onions, peppers and tomato, and a sharp cucumber salad. Smoked herring is salty and strongly flavored, so it is soaked first to mellow it. Breadfruit has the texture of a soft potato and a mild, nutty taste. The combination is rustic, filling and full of contrast.
Instructions
- Cover the smoked herring with hot water and soak for 20 minutes. Drain, remove the skin and bones and flake the fish into large pieces.
- Peel the breadfruit with a sharp knife, cut it into quarters and cut out the core. Cut the flesh into thick chunks.
- Boil the breadfruit in salted water for 20 to 25 minutes, until a knife slides in easily. Drain well.
- Heat the oil in a skillet over medium heat and cook the onion and bell pepper for 5 minutes. Add the garlic, thyme and hot pepper and cook for 1 minute.
- Stir in the tomatoes and cook for 4 minutes. Add the herring, lime juice and black pepper and cook for 5 minutes. Taste before salting.
- Toss the cucumber and onion with the lime juice and salt. Serve the warm breadfruit with the herring and the cucumber salad.
Tips
- Breadfruit sap is sticky, so rub oil on your knife and hands before cutting. If you cannot find breadfruit, use green plantains or yams, and boil until tender.
- Smoked mackerel or kippers are good substitutes for herring. Soak them briefly and taste the stew before adding salt.
Questions and answers
What does breadfruit taste like?
Mature breadfruit tastes like a mild, slightly nutty potato, with a soft, starchy texture. Ripe breadfruit is sweeter and is used differently.
Can I roast the breadfruit instead of boiling it?
Yes. Roast it whole at 200°C (400°F) for 60 to 75 minutes, turning once, until the skin is charred and the flesh is soft. Then peel and slice.
How do I reduce the saltiness of smoked herring?
Soak it in hot water for 20 minutes, or in cold water for 1 hour, and change the water once. Taste a flake to check.
How long does it take to make Smoked Herring and Breadfruit (Saint Lucian Style)?
About 1 h 15 min in total: 30 min of preparation and 45 min of cooking.
How many calories are in Smoked Herring and Breadfruit (Saint Lucian Style)?
About 465 kcal per serving, with 19 g of protein, 54 g of carbohydrates and 20 g of fat. These values are estimates.
Nutrition per serving
| Calories | 465 kcal |
|---|---|
| Protein | 19 g |
| Carbohydrates | 54 g |
| Fat | 20 g |
| Fiber | 9 g |
| Sugar | 10 g |
| Sodium | 1100 mg |
Estimated values, calculated from the ingredients.
