Healthy Caribbean Recipes

Find healthy, delicious Caribbean recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Spicy Jerk Shrimp

Rating: 5 stars
5
Here's a shrimp sheet pan supper that's roasted and caramelized to perfection! The pineapple in this recipe makes a sweet sauce that balances the heat of the Jamaican jerk seasoning.

Blackened Salmon Sandwich

Rating: 4.94 stars
1
Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.

Pineapple Smoothie

Rating: 4.5 stars
2
A touch of pineapple-orange juice concentrate adds even more pineapple flavor to this refreshing smoothie.

Slow-Cooker Arroz con Pollo (Chicken & Rice)

Rating: 5 stars
1
This one-pot chicken dinner, inspired by the traditional dish of Spain and Latin America, comes together easily in the crock pot. The instant brown rice is added near the end, to keep it from overcooking.

Jerk Chicken & Pineapple Slaw

Rating: 5 stars
1
Ready in under 30 minutes, this spicy chicken dish with sweet pineapple slaw is perfect for any night of the week.

Pineapple & Avocado Salad

Rating: 5 stars
5
This refreshing, simple Cuban salad recipe captures the flavors of the tropics. Serve alongside spiced chicken or pork, with rice and beans.

Puerto Rican Fish Stew (Bacalao)

Rating: 4.78 stars
5
Bacalao, salted dried codfish, is the defining ingredient in traditional Puerto Rican fish stew, but salt cod requires overnight soaking and several rinses in cool water before it can be used, so we opt for fresh fish in this quick version. Serve with crusty rolls to soak up the juices.

Curried Fish

Rating: 4 stars
7
Though curried goat, chicken and shrimp are more popular in Jamaica than fish, food journalist Jacqui Sinclair's curry with mild mahi-mahi is a delicious and light alternative. Serve over rice.

Cuban Cauliflower Rice Bowl

Rating: 5 stars
5
In this riff on a healthy grain bowl recipe we use cauliflower rice instead of another whole grain like brown rice to cut back on carbs and load up on veggie servings. A simple citrusy mojo sauce drizzled on top gives this easy lunch or dinner a Cuban flair.

Blueberry-Banana Smoothie (Batido)

Rating: 5 stars
3
Refreshing and colorful fruit smoothies called batidos are served at Cuban snack bars all over Florida--try this recipe with blueberries and banana for a vacation in a cup.

Instant-Pot Mojo Pork

Rating: 5 stars
3
In Cuba, lechon asado (roast pork) is marinated in mojo, a citrus-herb sauce. In this Instant-Pot pork recipe, the pressure cooker infuses similar flavor into pork shoulder. No pressure cooker? Braise the meat in a large pot in a 300 degrees F oven for 4 to 5 hours.

Broiled Ginger-Lime Chicken

Rating: 4.25 stars
7
Flavored with cinnamon, nutmeg, ginger and lime, this marinated chicken recipe is a favorite in the EatingWell Test Kitchen. Serve with rice or couscous and black beans.
Advertisement

Inspiration and Ideas

Caribbean Bowls

Rating: Unrated
2
This tropical dish is made complete with Jamaican Jerk Seasoning. Pork, rice, and beans combine with pineapple and red onion in a delicious honey-lime vinaigrette.

Virgin Banana Pina Colada

Rating: Unrated
1
This lower-calorie, nonalcoholic version of pina colada uses ripe bananas blended with fresh pineapple and coconut milk. Serve it in festive tropical-drink glasses.

Cuban Beef Picadillo over Plantain Mash

Ground beef cooked with tomatoes and briny olives can be found all over Latin America. This is a favorite Cuban variation served over plantains, starchy vegetables that look like giant bananas. You can also serve the picadillo over rice or potatoes, so this easy dinner recipe is versatile too.