Saltfish Recipe

Name: Saltfish Recipe
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Cuisine: Caribbean, Latin American, American
Ingredients: Saltfish, ready to serve!; Brown sugar; Coconut oil (for cooking); 4 cloves of garlic (minced and mashed); 1 large onion (white or yellow, finely chopped); 1 red bell pepper (chopped); 1 yellow bell pepper (chopped); 2 tomatoes (wedged, thin slices); handful of fresh parsley (chopped); pepper (to taste); curry powder (just a hint for flavor)

10 steps

Prep:30minCook:30min

Saltfish, a salted and dried fish, is a common local Anguillan dish that may be less commonly found "at home." For those who like fish and flavour, and who are adventurous enough to try it, they are likely to become a lifelong fan of saltfish.

Updated at: Thu, 17 Aug 2023 02:34:54 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories85.1 kcal (4%)

Total Fat2.6 g (4%)

Carbs14 g (5%)

Sugars7.7 g (9%)

Protein3.1 g (6%)

Sodium322.3 mg (16%)

Fiber2.7 g (10%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

4 clovesgarlic

large, or yellow, finely chopped

just a hint for flavor

Instructions

Preparing saltfish

Step 1

Place your unpackaged saltfish in a bowl, throw some brown sugar on top (about 3+ tablespoons) and cover it with water. This, from what I'm told, "cuts the salt." Then, let it soak overnight in your fridge.

Step 2

Once all soaked, remove the saltfish and boil it in water until the meat is opaque.

Step 3

Let it cool as much as you need in order to touch it. Now comes the most time consuming part of this effort - deboning it.

Step 4

So, prepare to feel through the fish and separate the meat from the bones. You'll find you'll get to know the skeleton of the fish pretty quickly and get better at it as you go.

Saltfish Cooking

Step 5

Start with a drop of coconut oil (about a tablespoon or two) in the middle of a deep-sided frying pan. On low to medium heat, saute the garlic and onion, then add the peppers and let them all get to know each other.

Step 6

Freshly minced garlic is recommended.

Step 7

Then add the saltfish. I prefer my saltfish in smaller pieces so I take this time to break up any larger pieces with my wooden flat spoon.

Step 8

While you don't want things "saucy", you don't want them drying up either. I eyeball the mixture and add small amounts of water as it cooks to keep things succulent.

Step 9

The last ingredients to toss in are the tomatoes, parsley and pepper and curry seasoning.

Step 10

From there, it's just a matter of time and preference. And, it's really all about letting the ingredients blend together, adding water as needed for your desired consistency.

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