Low waste, low cost: Trinidadian Salmon Choka
Follow our guide on to how to cook this traditional Carribean comfort food for under 5 pounds, from how to buy the ingredients to how to dispose them for almost no waste.
Welcome to our Southstainable Kitchen, where we share our low waste, low budget yet traditional family recipes.
Here at Southstainable Kitchen we are committed to show you affordable and accessible recipes that enable you to join the sustainability journey without sacrificing the pleasures and traditions you are accustomed to.
For every recipe we will show you not just how to make the dish but also how/where we bought the ingredient affordably and sustainably, and how to dispose of any wastage after cooking, for a practical, easy and inclusive sustainable kitchen.
Trinidadian Fish (Salmon) Choka
Today we are sharing traditional Trinidadian Fish Choka, a very personal recipe for our team member Elizabeth. Elizabeth was taught how to make this by her family, and is sharing her adapted version of that family recipe, using salmon.
Traditionally, Salmon Choka is a poor man’s dish in Trinidadian culture, usually prepared using whatever the fisherman had to spare and give away. Usually roasted or grilled and then transformed into “flakes” and mixed with other basic fresh ingredients like tomatoes, shallot, onion, are fresh and tasty recipes that can be prepared in no time.
And we do eat a lot of Choka in our sustainable kitchen!
The recipe
- 1 can of salmon
- 1 scallion (green onion)
- 1 brown/yellow onion
- 1 bunch of spinach
- Half of a lemon
- 3-4 cloves of garlic
- 2 small tomatoes
- 3-4 sprigs of coriander
- Basil
- Oregano
- Thyme
- Salt
- Pepper
- Vegetable oil
- Red chilli flakes (optional)
Although it’s not the dish prepared precisely in the traditional way, it is the way suited to our lifestyle here in London and our personal taste.
Measurements will be included, but the Caribbean way to cook is to measure with your heart. So, please take note of this throughout the recipe and most importantly, have fun!
How to get the ingredients low waste/low budget
All of the ingredients can be easily found with almost no waste in local markets and big chain shops. Many shops sell these veggies with no plastic and the salmon is in an aluminium can. As an example, this specific time we have sourced our ingredients from the Tesco extra in Streatham which didn’t have spinach with no plastic, but those can easily be found in local markets (price check: two bunch of loose spinach for £1.50 at Brixton Market)
Price breakdown (2 servings)
- (1x) Canned salmon £1.7
- (1x) Green onion bunch £0.5
- (2x) Yellow/brown onions £0.61
- (1x) Jasmine rice £1.73
- (1x) Spinach £1.2
- (1x) Lemon £0.3
- (1x) Garlic £0.55
- (2x) Tomatoes £0.36
- (1x) Coriander pot £1.5
Legend: Orange: recyclable Green: zero waste if bought loose Blue: bought in bulk to reuse
Total cost: £9.30
£4.65 per serving, but the rice and the coriander plant can be reused for many other dishes, so the total cost is actually probably around 3.5/4 pounds
Final wastage: 1 recyclable aluminium can, 1 recyclable plastic spinach bag + vegetable peels
Now let’s cook!
Step 1. Dice 1 yellow onion and 2 tomatoes.
Cut 1 scallion and mince 3-4 cloves of garlic.
Set aside the green ends of the scallion for garnish.
Step 2. Add vegetable oil to a cast iron pan and turn on medium heat.
Step 3. Add garlic and saute for 60 seconds.
Step 4. Add all vegetables and saute. Add one pinch of salt, and 1 teaspoon each of basil, oregano, thyme, and pepper.
Step 5. Drain one can of salmon halfway. Add to the pan and saute. Add additional oil at this point if the mixture begins drying out.
Step 6. Add one bunch of spinach and 1/4 cup of water. Lower heat and cover the pan. Allow to steam for 4-5 more minutes.
Step 7. Remove the pan from heat and plate. Squeeze ½ of a lemon into the dish and garnish with green onion, coriander, and red pepper flakes. Serve with rice and enjoy!
How to dispose after cooking
Since there is almost no wastage (and that is the point, right?), the only thing we need to do is to wash the can thoroughly and to compost the vegetable peels!
