Published:
Oct 8th 2023
by 
Nutritionally reviewed by 
Last updated: Oct 18th 2025
Saltfish Buljol is a vibrant salad that showcases the rich flavors of rehydrated saltfish, combined with fresh vegetables like onions and bell peppers. This Trinidadian dish is perfect as a snack or a hearty breakfast, often enjoyed with warm fried bread or crunchy crackers. The unique method of preserving fish through salting adds a distinctive taste that elevates this simple yet satisfying recipe.
This recipe offers a delightful combination of savory saltfish and fresh vegetables, creating a vibrant dish that is both satisfying and easy to prepare. Perfect for any time of day, it can be made ahead and enjoyed chilled or at room temperature, making it a versatile addition to your meal rotation.
Key nutrients
- Protein: from saltfish — supports muscle maintenance and helps keep you full.
- Vitamin C: from bell pepper and scotch bonnet — may help support immune function and skin health.
- Healthy fats: from olive oil — provide satiety and support absorption of fat-soluble vitamins.
- Fiber: from onions and bell peppers — aids digestive health and promotes fullness.
Why it matters
- Protein and fiber can help you feel satisfied after eating.
- Colorful vegetables add antioxidants and micronutrients to your meal.
- Healthy fats help your body use certain vitamins more effectively.
Balance & portion
Aim for a balanced plate (vegetables, protein, smart carbs). Choose portions that fit your needs.
What to watch
- Sodium — saltfish is naturally high in sodium even after soaking and boiling.
- Spice level — scotch bonnet peppers add significant heat; adjust to your preference.
Make it even better
- Add more fresh vegetables for extra fiber and nutrients.
- Serve with whole-grain crackers or greens to boost fiber.
- Rinse and boil saltfish thoroughly to reduce sodium content further.
- Use less oil or swap for a lighter dressing if desired.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
- CDC — Salt - For information on sodium in preserved foods like saltfish.
- Harvard T.H. Chan — Vegetables & Fruits - For benefits of vegetables and fruits in the diet.
Best fit
- Pescetarian: Contains fish and vegetables, no meat or poultry.
- Gluten Free: Naturally free from gluten if served without bread or with gluten-free sides.
- Low Fat: Uses minimal added oil and lean fish, making it lower in fat.
Use with caution / avoid
- High Sodium: Saltfish is naturally high in sodium, even after soaking and boiling.
- Spicy Ingredients: Scotch bonnet may not suit those sensitive to spicy foods.
Helpful modifications
- Soak and boil saltfish multiple times to further reduce sodium content.
- Use canned tuna (in water) for a milder, lower-sodium alternative.
- Serve with brown rice or quinoa for added fiber and balance.
- Omit scotch bonnet or use milder peppers for less heat.
Pair with: Mixed greens or cucumber salad and sliced avocado for extra fiber and healthy fats.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
Contains: fish.
-
Fish
Where it appears: Saltfish (main ingredient).
Swap: Use canned jackfruit for a plant-based, fish-free version.
Notes are based on the listed ingredients; always verify brand labels and local regulations. Swaps may require adjusting cook time and steps; the original recipe isn’t tailored to substitutions.
References
- FDA — Food Allergies - For information on major food allergens in the US.
Clean
- Wash hands with soap and water before and after handling saltfish and vegetables.
- Clean all utensils, cutting boards, and surfaces before use.
- Rinse fresh vegetables thoroughly under running water.
Separate
- Keep saltfish separate from fresh produce during prep to avoid cross-contamination.
- Use separate cutting boards for seafood and vegetables if possible.
Cook
- Boil saltfish thoroughly to ensure it is heated through and safe to eat.
- Discard any saltfish that looks discolored or smells off.
Chill
- Refrigerate Saltfish Buljol within 2 hours of preparation.
- Store leftovers in a sealed container and consume within 3–4 days.
References
- CDC — Food Safety - General food safety guidelines for handling and storing foods.
- FDA — Selecting and Serving Seafood Safely - Safe handling practices for seafood.
- Saltfish is preserved by salting and drying, a method that extends shelf life and concentrates flavor.
- Buljol is traditionally served cold, making it a refreshing dish for warm climates.
- Scotch bonnet peppers add signature heat and fruity notes unique to Caribbean cuisine.
- This recipe pairs savory fish with crisp, fresh vegetables for a vibrant contrast in textures.
- Saltfish buljol is often enjoyed with fried bread, known locally as "bake," for a hearty meal.
Name & origins
The name "buljol" comes from French Creole roots and the dish is a staple in Trinidad and Tobago.
Ingredient spotlight
- Saltfish: Provides a deeply savory, umami flavor and firm texture after desalting.
- Bell pepper: Adds crunch and sweetness, balancing the saltiness of the fish.
- Scotch bonnet: Brings fiery heat and a subtle fruitiness to the salad.
Technique tidbit
Repeated boiling and soaking of saltfish reduces excess salt while keeping the flesh tender and flaky.
Before you start
- Gather all ingredients and tools for efficient prep.
- Ensure your pot is large enough to comfortably hold the saltfish.
- Rinse the saltfish well to remove excess salt before cooking.
During cooking
- Look for the fish to become tender and flaky during boiling.
- Replace water when it turns cloudy for optimal desalting.
- Avoid overcooking the saltfish to maintain its texture.
Make-ahead & storage
- Prepare the salad a day in advance and refrigerate for best flavor.
- Serve chilled; no need to reheat, as flavors meld beautifully.
Common mistakes
- Using insufficient water → ensure fish is fully submerged while boiling.
- Skipping the soaking step → always soak for proper rehydration.
Serve with
- Fry bake or crispy crackers for a satisfying crunch
- A side of mixed greens or a light cucumber salad for freshness
- Spicy pepper sauce to enhance the flavor profile
Toppings & textures
- Chopped fresh herbs like cilantro or parsley for brightness
- Sliced avocado for creaminess and added richness
Occasions
- Ideal for brunch, casual gatherings, or meal prep for busy days
Substitutions
- If you lack saltfish, use canned tuna for a milder flavor and softer texture.
- For a gluten-free option, serve with rice cakes instead of fried bread or crackers.
Variations
- In the Dominican version, add olives and capers for a brinier taste.
- For a modern twist, mix in diced mango for sweetness and a tropical flair.
Refrigerate
- Cool the salad to room temperature before transferring to an airtight container.
- Consume within 3–4 days for best flavor and quality.
Freeze
- Freezing not recommended as the texture of the vegetables may become mushy.
Reheat
- This dish is best enjoyed cold; no reheating necessary.
Repurpose ideas
- Use as a filling for wraps or sandwiches for a quick meal.
- Add to omelets for a flavorful breakfast option.
- Saltfish: Provides a savory, salty flavor that is the foundation of this recipe.
- Yellow Onion: Adds sweetness and depth, enhancing the overall flavor profile.
- Bell Pepper: Contributes a fresh, crisp texture and vibrant color to the dish.
- Scotch Bonnet: Introduces a spicy kick, elevating the heat level of this recipe.
- Olive Oil: Acts as a binding agent while adding richness and smoothness to the salad.
How long should you soak saltfish?
Saltfish should be soaked for 12 hours to rehydrate the fish.
Why has my saltfish gone pink?
Saltfish can turn pink due to a few reasons. One is that the fish wasn't properly bled out; the bleeding process is meant to draw out all the blood reserves from the fish, removing toxins resulting in fresher fish. The second reason is that the saltfish somehow got into contact with a form of moisture. Either way, if your saltfish turns a different color, it should be discarded and not consumed.
What does the word Buljol mean?
The name bujol comes from the French words brulé, meaning to burn, and the phrase gueule, meaning muzzle. The words were fused in Trinidad, changing it into buljol.
What is the fastest way to desalt salt fish?
The fastest way to desalt saltfish is to add the fish to fresh boiling water, drain off the water, and continue the process while tasting the fish to ensure the salt levels are to your liking.
Time & Serves
Ingredients
1/2 pound Saltfish, soaked in water for 12 hours
Water for cooking the Saltfish
1 small Yellow Onion, diced small
1 small Bell Pepper, diced small (use any color or a combination of different peppers)
1 small Scotch Bonnet, seeds removed, chopped
1 tablespoon Olive Oil
Instructions
Remove the salt fish from the water it soaked in overnight, giving it a rinse with cold water. Add the fish into a medium-sized pot filled with water and bring it to a boil on the stovetop.
Once the water starts to boil, drain and replace it with fresh water, repeating the process three times.
Remove the salt fish from the final boil, placing it onto a plate and allowing it to cool before removing it from the bones and shredding the meat into a bowl.
Toss the salt fish with the onions, peppers, scotch bonnets, and olive oil. Wrap the bowl and place it into the fridge for 30 minutes or until it is ready to serve.
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