10-Minute Barbadian Meal: Bajan Grilled Fish & Sweet Potato Mash

Meal: Bajan Grilled Fish & Sweet Potato Mash

Ingredients (Makes 3-4 servings)

• 2 fillets of fresh fish (Mahi-Mahi, Kingfish, or Snapper)

• 2 cups sweet potatoes, peeled and cubed

• 1 tbsp Bajan seasoning (blend of thyme, green onion, garlic, parsley, vinegar)

• 1 tsp lime juice

• 1 tbsp olive oil

• 1 tsp paprika

• ½ tsp black pepper

• ½ cup steamed spinach or sautéed cabbage for serving

  
  

Steps:

1. Boil sweet potatoes – Cook in boiling water for 8-10 minutes until soft, then mash with a drizzle of olive oil and black pepper.

2. Season the fish – Rub fish fillets with Bajan seasoning, lime juice, paprika, and black pepper.

3. Grill or pan-sear – Heat olive oil in a pan and cook fish for 3-4 minutes per side until golden brown and flaky.

4. Assemble meal – Serve grilled fish over mashed sweet potatoes with a side of spinach or cabbage.

5. Store & reheat – Pack in meal containers for an easy, healthy work lunch.

   
   
   
   

   

   
   
   
   

Nutritional Breakdown (Per Serving - 1 Plate)

• Calories: ~480 kcal

• Protein: ~38g

• Carbohydrates: ~50g

• Fats: ~12g

  
  

Macronutrient Proportions

• Protein (38g | 32%) – Grilled fish

• Carbohydrates (50g | 42%) – Sweet potatoes, vegetables

• Fats (12g | 26%) – Olive oil