
By thisbagogirl.com
Saltfish Run Down
Instructions
Prep:40minCook:35min
Also known as “Dip and Fall Back” A stewed dish popular across the Caribbean made with salted cod (or mackerel) cooked down in rich coconut milk with tomatoes, peppers, and aromatics. Comforting, flavorful, and perfect with dumplings or plantains.
Updated at: Sun, 24 Aug 2025 01:33:19 GMT
Nutrition balance score
Unbalanced
Glycemic Index
33
Low
Glycemic Load
5
Low
Nutrition per serving
Calories698.1 kcal (35%)
Total Fat61.2 g (87%)
Carbs16.8 g (6%)
Sugars9 g (10%)
Protein25.7 g (51%)
Sodium5073.9 mg (254%)
Fiber6.2 g (22%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings

1 lbsaltfish
chunks, salted cod or mackerel

Water
for soaking fish

2 cupscoconut milk
homemade version here

2scallions
chopped

1 Tbspcurry powder

2sprigs thyme

3tomatoes
ripe, chopped

1scotch bonnet pepper
whole or chopped, to taste

¼ cuponion
chopped

6pimento seeds

1green bell pepper
chopped

1red bell pepper
chopped

1 tspblack pepper

1 clovegarlic
chopped

1 Tbspoil
for sautéing
Instructions
View on thisbagogirl.com
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