If you're craving a Caribbean dinner that’s crispy, flavourful, and rooted in tradition, Jamaican Pressed Green Plantains (a.k.a. "tostones") are a must-try. These golden bites are a beloved part of Jamaican cuisine and an excellent alternative to fried potatoes or bread. Whether you're trying something new or exploring the tastes of the islands, this dish is a satisfying, healthy, and easy-to-make addition to your dinner menu.
Green plantains, originally native to Southeast Asia, made their way to Jamaica via Africa during the transatlantic trade. Over time, they became a fundamental part of Jamaican cuisine, especially in rural areas, where they’re used in stews, soups, and fried dishes.
Pressed green plantains are known for their crispy texture and savoury flavour. Unlike ripe (yellow) plantains, green plantains are starchy—closer to a potato—which makes them ideal for frying. Jamaicans typically slice, press, and fry them twice, creating the perfect crispy side dish or snack.
They’re a common sight at family dinners, roadside cookshops, and festive gatherings across the island.
The Nutritional Benefits of Green Plantains
Green plantains aren’t just delicious—they’re nutrient-packed, making them a smart option for health-conscious eaters. Here's what makes them a valuable addition to your dinner table:
High in Fiber – Supports digestion and helps you feel full longer
Rich in Complex Carbohydrates – Provides sustained energy without spiking blood sugar
Source of Vitamin B6 – Supports brain health and mood regulation
Potassium Powerhouse – Helps maintain healthy blood pressure
Low in Sugar – Unlike ripe plantains, green ones have very little natural sugar
Naturally Gluten-Free – Great for gluten-sensitive individuals
Estimated Nutrition per 1 cup (fried):
Calories: ~230 kcal
Carbohydrates: 58g
Fiber: 3g
Protein: 2g
Fat: 7g (depending on oil used)
Potassium: 930mg
Vitamin C: 14% DV
Vitamin B6: 20% DV
Tip: For a healthier version, try air frying or pan-frying with avocado or coconut oil.
Pressed green plantains are wonderfully versatile and can be paired with:
Saltfish and Callaloo – For a hearty, traditional meal.
Jerk Chicken or Jerk Pork – The mild starchiness of plantains helps cool the heat.
Stew Peas or Oxtail – A crispy side to soak up rich, savoury sauces.
Fried Fish with Escovitch Sauce – A perfect balance of crunch and tang.
Avocado or Mango Salsa – For a fresh, vibrant contrast.
They’re also perfect on their own with a sprinkle of sea salt or dipped in garlic butter!
Ingredients:
2–3 green plantains (firm and unripe)
Salt (to taste)
Vegetable oil (for frying)
Paper towel
Flat surface or tostone press
Instructions:
Peel & Slice: Cut off the ends of the plantains and make a shallow cut along the skin. Use a spoon or knife to remove the peel. Slice plantains into 1-inch thick pieces.
First Fry: Heat oil in a pan on medium. Fry slices for about 2–3 minutes per side until slightly golden and soft.
Press: Remove and flatten each piece using a plate, the bottom of a cup, or a tostone press.
Second Fry: Fry the flattened pieces again for 1–2 minutes on each side until golden brown and crispy.
Season & Serve: Drain on paper towels, sprinkle with salt, and serve hot.
Optional: Add a sprinkle of garlic powder or dip in spicy mayo for a modern twist.
Pressed green plantains are more than a tasty dish—they're a cultural experience. If you love Caribbean flavours and want to learn how to cook Jamaican food at home, now’s your chance!
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