1/2
2/2
100%
1
Nutrition balance score
Great
Glycemic Index
30
Low
Glycemic Load
5
Low
Nutrition per serving
Calories196.5 kcal (10%)
Total Fat9.6 g (14%)
Carbs17 g (7%)
Sugars8.5 g (9%)
Protein13.1 g (26%)
Sodium126.1 mg (6%)
Fiber4.9 g (17%)
% Daily Values based on a 2,000 calorie diet
Ingredients
5 servings
120gCod
prepared salted, any salted fish will work
220gcod fillet
plain
8tomatoes
ripe
1bell pepper
cut into strips
1yellow pepper
2pimento peppers
optional, sliced
1onion
large, sliced
¼ teaspoonblack pepper
3cloves garlic
smashed
2 tablespoonparsley
chopped
0.5scotch bonnet pepper
sliced
3scallions
chopped
2 tablespooncapers
80gGreen peas
5 sprigsthyme
3 tablespoonolive oil
1 tablespoontomato paste
Instructions
Step 1
cook saltfish cod for 10 minutes and drain off the salt water (2ce)
Step 2
Add the plain cod fillets to the the saltfish in the pot and cook for 10min; drain and set aside the water (1/2 cup) and the flaked fish
Step 3
place a sauce pan on the heat, add in the olive oil, chopped onions, garlic, fry a bit, then add the capers, scotch bunnet, and fry a bit
Step 4
Pour in the fish stir to combine
Step 5
Add chopped tomatoes, tomato puree, fish stock, chopped pimento, green peas; stir well and let it simmer for 3- 5 minutes.
Step 6
add the chopped red and yellow peppers, and black pepper, chopped scallions; Stir and simmer for another 2 minutes.
Step 7
Add chopped parsley and thyme, turn off the heat.
I served mine with 1 boiled potato but will go well with rice, boiled plantain or green banana too.
Step 8
You may omit the scotch bonnet if you do not like spicy, it was alright for me and my family.
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Notes
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Makes leftovers
1. I reduced the saltfish and added plain cod fish. cooking the plain cod with the salt fish evened out the taste of both fish very nicely. This also helped reduce the sodium content of the dish.
2. I replaced the olives with green peas. This is because olives are high in sodium as they are usually preserved in salt water or treated with salt, therefore adding it in this meal that already contains saltfish was not what i wanted.
Also, the green peas added more protein, vitamin c, folate and vitamin k and more.
3. a yellow pepper. capers and chopped parsley was added
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