This plantain noodle bowl encompasses the sweet and spicy flavors of the Caribbean.
Plantains used to confuse me. Green bananas? Umm, hard pass. But then I expanded my mind (and my palate) and learned the magic trick to make mouthwatering plantains—slice them up, toss them with cumin, crisp them in coconut oil, and suddenly, they transform into something I could eat every day without a second thought. Spicy, sweet, crunchy perfection. And now, thanks to a little experimentation with my spiralizer, I can take those flavors beyond just a side dish. Enter plantain noodles! Yep, you can spiralize plantains. These noodles perfectly hold on to every single drop of a coconut-avocado sauce that’s so good, I’ve considered drinking it straight from the blender.
And then there’s the salmon. It’s caramelized, pineapple-rubbed, broiled until golden, and flakes apart with the lightest touch. It’s the kind of meal that makes you forget what season it is because it just tastes like sunshine. Toss in the crispy cumin-roasted cauliflower, and now we’ve got ourselves a bowl that hits every texture craving in the best possible way. Crunchy, creamy, flaky, saucy—it’s all here. And if you’re anything like me, you’ll be wondering why plantain noodles weren’t already a thing in your kitchen.
Are Caribbean Baked Salmon-Plantain Noodle Bowls With Coconut-Avocado Sauce Healthy?
This bowl is basically a bunch of superfoods disguised as comfort foods. Let’s start with the salmon. That alone is packed with protein, B vitamins, selenium, and heart-healthy omega-3 fatty acids. Cauliflower is a rich source of fiber, vitamin C, and other antioxidants, while the plantains are full of potassium, vitamin A, and magnesium. Other all-star additions include pineapple, avocado, ginger, and garlic for a powerful punch of nutrients and antioxidants.
As written, this recipe is also fully gluten-free and Paleo, making it perfect for eaters following these special diets. All in all, it’s a great dish to work into your regular recipe rotation.
Falling In Love With Caribbean Flavors
Before anyone calls it out, no: This is not an authentic Caribbean recipe. This is merely my attempt at taking some of those bold, bright flavors that I love so much and turning them into something brand new.
Plantains, ginger, coconut, cumin, pineapple—Caribbean cooking knows exactly how to mix spice, sweetness, and freshness in a way that makes every dish stand out. With every bite, you’ll feel like you’re on a mini vacation. It’s got a little heat, a little tang, and all the textures I love. Basically, I’ll be making this recipe on repeat.
How Do I Store Leftovers?
Try to store leftovers separately in airtight containers in the fridge. The salmon will stay good for about 3-4 days, the cauliflower for 5 days, and the sauce for up to 4. When reheating, warm the salmon and cauliflower gently so they don’t dry out, and give the sauce a good stir before drizzling it over everything.
Serving Suggestions
This recipe is a complete meal all by itself, but you can still dress it up with a number of accompanying sides. Some Baked Plantain Chips would suit the theme perfectly, or you could serve it with a helping of fragrant Coconut Rice. Top the whole bowl with some Pineapple Habanero Sauce for the ultimate sweet and spicy kick. And for dessert? A Rum-Pineapple Cake Trifle tops off the meal with even more island flavors.
Ingredients
- 1 teaspoon cumin seeds
- 8 ounces sockeye salmon 2 4-ounce fillets
- 1 teaspoon pineapple juice
- 2 teaspoons coconut sugar
- salt and pepper
- 2 cups cauliflower cut into bite-sized florets
- 1 tablespoon + 1/2 teaspoon coconut oil divided
- 1/2 teaspoon cayenne pepper
- 1 medium green plantain skins removed and spiralized with the 3-millimeter blade.
For The Sauce:
- 1/4 cup avocado mashed
- 1/4 cup light coconut milk
- 1/2 teaspoon garlic minced
- 1/2 teaspoon ginger minced
For The Garnish:
- 1/2 cup crushed pineapple excess moisture squeezed out.
- 1 tablespoon toasted coconut flakes
- cilantro
Instructions
- Preheat your broiler to high, and align the oven rack so it's about 3 inches below the broiler. Rub a small baking dish with coconut oil, as well as a small baking sheet.
- While it preheats, place your cumin seeds into a small pan set over medium heat and cook, stirring constantly, until golden brown and they smell toasted, about 1-2 minutes. Place onto a cutting board and crush using the bottom of a glass (or use a spice grinder).
- Rub the salmon with the pineapple juice. Mix half of the crushed cumin seeds with the coconut sugar, and then divide the mixture between each fillet and rub in. Place into the prepared baking dish and season with salt and pepper.
- Place the cauliflower into a small bowl and toss with 2 teaspoons of melted coconut oil, the cayenne pepper, and remaining half of the crushed cumin seeds. Spread out evenly onto the prepared baking sheet and season with salt.
- Place both dishes onto a rack set 3 inches from the broiler and cook until the salmon is tender and flaky and the sugar begins to caramelize, about 6-8 minutes. Cook the cauliflower for a few additional minutes if it hasn't turned brown and crispy yet. Mine took about 10 minutes.
- While the fish and cauliflower cook, heat the remaining 1/2 tablespoon of coconut oil in a large pan on medium heat.
- Place the plantain noodles into the pan and toss to coat evenly with the oil. Cover with a tight-fitting lid and cook until the noodles are crispy, about 5-10 minutes. Make sure to stir them frequently so they don't burn. Season with salt.
- While everything cooks, combine the avocado, coconut milk, garlic, and ginger in a small blender or food processor (mine is 3 cups) and blend until smooth and creamy. Season to taste with salt and pepper.
- Divide the salmon, plantain noodles, and cauliflower, and crushed pineapple between two bowls. Divide the toasted coconut on top, followed by the sauce. Garnish with cilantro and enjoy.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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