Name: How to make Salt Fish
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6
Cuisine: Caribbean
Ingredients: 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

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.

#Brunch #Diabetic Friendly #Gluten Free #Pescetarian #Whole30 #Comfort Food #Family Dinners #Healthy Dinners #Comfort Food #Healthy Lunches #Fish #One Pot #Skillet

Chef's Knife

Cutting Board

Deep Heavy Bottom Pan

Fork

Large Cast Iron Skillet

Medium Mixing Bowl

Medium Pot

Small Mixing Bowl

Spatula

Author: Rachael Ottier Hart

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Time & Serves

Prep Time

15 mins

Cook Time

30 mins

Total Time

45 mins

Serves

Ingredients

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

Instructions

Place the salted cod into a bowl, fully submerge it in water, and leave it to rest overnight.

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.

Take a deep saute pan or skillet, add the oil and bring it to a medium to high heat.

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.

Nutrition Disclosure