Healthy dinners to kickstart your weight loss
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Salting meat is an aged ole preservation technique used to keep meat readily available before refrigeration was invented. Today, salted meats like pork and fish are still widespread in Caribbean cuisine. Salted Cod or Saltfish is a satisfying and straightforward dish with ground provisions like yams, cassava, sweet potato, and even green banana. Try our Salt Fish recipe as part of a meal, with some local bread as a sandwich or with crackers as a snack.
- 1 lb Salted Cod
- 1 tablespoon Extra Virgin Olive Oil
- 1 yellow Onion, Diced
- 1 clove Garlic, Minced
- 3-6 Chadon Beni Leaves Minced
- 3 Seasoning Peppers, Minced
- 6 Roma Tomato, diced
- Salt & Black Pepper to taste
Alternatively, if not soaking overnight, place it into a pot, fully submerged in water, and bring to a boil for 10-15 minutes. Then Discard the water and repeat this step two more times for three times, boiling and discarding the water.
After the overnight soak, place the fish into a pot, fully submerged in water, and bring to a boil for 15-20 minutes. Discard the water, then wash and rinse the fish before placing it into a bowl.
Using your hands or a fork begin to flake the fish removing and discarding any bones you come across as you go. Once all the fish has been flaked, put it aside.
Once the oil is hot, place the onions into the pan and sauté for 2-3 minutes or translucent using a spatula to mix.
Then add the garlic, chadon beni, seasoning peppers, and tomato and sauté for 5 minutes.
Now mix in the salt fish to incorporate all the ingredients and sauté for 5 minutes.
If the mixture gets dry add a little water then season with salt and black pepper to taste
Once the tomato has cooked down and made a nice sauce remove from the heat and allow it to cool for 5 minutes.
Serve warm with some ground provisions, some local bread or crackers and enjoy.
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