Saturday, September 22, 2012

Mais Moulen avec Pois Noire and Baked Salmon Over Vegetables

Mais Moulen avec Pois Noire and Baked Salmon Over Vegetables
I decided I wanted to get into the kitchen today and make some of my favorite foods because I deserve it after all my working out and abstaining from the foods I used to eat. 

Meat and rice are two of the foods that I have been abstaining from.  I eat them only on special occasions. Since today was not one of those days, I decided to take foods from the things that I do eat and make them interesting. My diet nowadays consists mostly of vegetables, fruits, fish or seafood and nuts. One of my favorite things I always loved to have is a Haitian dish known as Mais Moulen.  It can be translated to corn meal in English. I also love salmon. So I decided to make a meal that included the two and the finished product was excellent.

Corn meal has always been my favorite food.  My nutritionist told me that it is not a bad grain to have which is helpful for this crazy diet I am on.  Haitian folks cook cornmeal like rice.  I could just eat it plain with a little butter on it but sometimes I like it with bean sauce, djon djon which is also known as dried black mushrooms in English or mixed with beans. I decided to make it mixed with black beans. It is easy to make and does not require much ingredients to complete the meal. I can have it anytime; even for breakfast. Whatever time you do have it though, mais moulen is always delicious.

Since I am not eating meat, I have to improvise with beans, nuts and fish to get the necessary protein my body needs. And since I love salmon, what a great way to have the foods I love and on a day when I am home and able to cook whatever I want with the time I want or need to cook. I decided to bake the salmon over vegetables. What is great about this meal is that it is baked in its entirety so the vegetables don't come out soggy and the juices from the salmon drip upon it to give the legumes an incredible flavor. Also, the salmon comes out almost as if it were fried with the garlic, onions and salt it is coated with.  Pretty good meal for a Saturday evening.  Both the salmon and the corn meal can be prepared and eaten separately but I made it as a meal and here is the recipe.

Mais Moulen avec Pois Noire


Cooking time: 40 minutes

Calories: 361 calories per serving

4 Calories from fat

Serving Size: 4



1 bag of fine yellow Corn meal

1 can of goya black beans
canned stewed tomatoes

1 tspn garlic powder
1 tspn onion powder

1 packet of sazon con azafran
1 tspn salt
1 tbsp butter


First you take a medium sized pot and fill 3/4 of it with water and place it over a medium fire. Add a bit of oil to the water  so that the corn meal will not stick to the bottom.  Add a tspn salt, one packet of sazon, a tspn of garlic powder and a tspn of onion powder. Add the canned black beans. Take four stewed tomatoes from the can, cut them in half and add them to the water.  Bring the water to a boil and add corn meal.

Corn meal must be stirred constantly so that it will not stick to the bottom of the pan. Keep stirring it and add a little butter to it to help bring it to an even softer texture.  Let the contents of the pan sit on a low fire for another 15 minutes and you can serve it. Can also be served as a vegetarian dish.

Baked Salmon over Vegetables

Cooking time: 60 minutes

Calories: 300 calories per serving

53 calories from fat

Serving Size:  4

4 salmon cutlets

1/3 bag of frozen collard greens

8 artichoke hearts

1/3 bag of frozen green beans

1 large whole tomato

1 cup of raw radishes

1/2 can of sliced black olives

a handful of mushrooms

3/4 of a medium red onion

1 tbsp garlic powder

1 tbsp onion powder

1 tbsp salt

1 tbsp butter

Set the oven at 425.  Get a medium baking pan and layer the bottom of it with collard greens. Top it with green beans.  Add a few artichoke hearts to each corner of the pan.  Slice the radishes and layer the contents with it.  Add mushrooms and olives.  Slice the tomato and add a layer above the vegetables. 

In a dish add salt, garlic powder and onion powder.  Take the Salmon, sit it in the plate and coat both sides of the salmon with the spices. Place the spiced salmon above the vegetable content. 

Slice the red onion and add a ringlet above each salmon cutlet.  Add a piece of the tbsp of butter above each piece of salmon.

Place the content of the baking pan into the oven and let it cook for one hour. 

Optional:  Grab some hot peppers and place them in a jar.  Add a little bit of oil and place it into the refrigerator.  Let it cool and set into the flavoring for about a day or so prior to using it to cook.  Use that as a spice for the vegetables. 
Both recipes can be served individually as a meal on its own.


  1. Replies
    1. It really is. Thank you for stopping by my blog. Hopefully you will get to try the recipe some day.