Caribbean Style Stewed Saltfish (Salted Cod)
There’s something deeply comforting about a pot of Stewed Saltfish bubbling on the stove. The rich aroma of onions, garlic, bell peppers, and tomatoes simmering together instantly brings back memories of Fridays by my grandmother. A Friday staple and tradition, she would serve it piping hot with provisions, some sliced cucumbers and sometimes some callaloo.
How to make Stewed Saltfish
Not only does Stewed Saltfish bring back memories for me, but is it one of those Caribbean classics that is easy to make but full of flavor. It uses salted cod that has been simmered to remove excess salt, then flaked and cooked down in a savory tomato-based sauce. In Trinidad and Tobago, it’s a staple meal enjoyed for breakfast, lunch, or dinner and is especially popular during Lent or on meatless Fridays.
Why You Would Like this Stewed Saltfish Recipe
One of the best things about this recipe is how flavorful and satisfying it is while still being naturally gluten-free. The combination of onions, garlic and tomatoes creates a bold and hearty dish without requiring complicated ingredients. It’s a budget-friendly meal that stretches beautifully and tastes even better the next day.
Stewed Saltfish is also incredibly versatile. You can keep it simple and traditional or add extra vegetables such as okras to add flavor and texture. The flaky saltfish absorbs all the rich seasoning, giving every bite a savory depth.
Another reason to love this dish is its nostalgic quality. Recipes like this carry generations of tradition, reminding us of home, family, and cultural roots. Whether you grew up eating saltfish or are trying it for the first time, it’s the kind of meal that feels comforting and familiar from the very first bite.
Side Dishes to Enjoy with Stewed Saltfish
Stewed Saltfish pairs wonderfully with many classic Trini sides. The most popular combinations is saltfish with boiled provisions like yam, cassava, green fig, or sweet potato. The soft texture of the provisions balances the rich and savory stew perfectly.
You can also enjoy it with rice – my dad’s favorite option, fried bake, sada roti, coconut bake, or gluten-free flatbread for a delicious breakfast-style meal. For a lighter option, serve it alongside avocado slices or a fresh cucumber salad.
For me, if you want a truly comforting Caribbean meal, pair your stewed saltfish with butter cassava, Caribbean style lentil peas and some lime cucumbers. (YUM YUM!)
No matter how you serve it, this traditional Trinidad recipe is full of warmth, flavor, and island comfort. I hope you give this recipe a try and let me know if you do.
Happy Cooking!
Caribbean Stewed Saltfish
Enjoy this flavorful and comforting island classic made with flaky salted cod simmered in tomatoes, onions, garlic, sweet peppers, and Caribbean herbs and spices. This hearty naturally gluten-free dish is perfect served with provisions, bake, or rice for a delicious taste of the Caribbean.
Ingredients
- 8 ounces saltfish, (Salted Cod)
- 2 tablespoons olive oil
- 1 tablespoon minced Trinidad pimento pepper (optional)
- 2 cloves garlic, chopped
- 1 green onion, diced
- 1 tablespoon cilantro
- 1/2 large onion, diced
- 1- 2 roma tomatoes, diced
- 1/2 green bell Pepper, diced
- 1/2 carrot, grated
- Water
- Salt and pepper to taste
Instructions
- Remove salted cod from package, rinse to remove excess salt then add to a medium pot. Cover with about 1 inch water, bring to a boil - watching carefully as it can bubble over easily, then lower heat to medium low and simmer for 15 mins.
- While saltfish is simmering, prepare your veggies.
- Once salt fish is done. Remove from heat, drain and using two forks, flake the saltfish so it is in smaller pieces then set aside.
- In a medium pot, add oil. Heat until shinny, then add onion, garlic, bell pepper, carrots and pimento (if using). Cook for about 5 minutes until tender, then add saltfish.
- Stir to combine, then add tomatoes, green onion, and cilantro. Stir again, then add a sprinkle of black pepper, about 1/4 cup water, cover, lower heat to medium low and cook for about 5-7 minutes.
- Season with salt to taste, then serve along side boiled ground provisions or side of choice.
Notes
- I like to use 2 tomatoes as this gives the saltfish a delicious flavour and the tomatoes release a good amount of liquid for sauce.
- I add the water because I like the extra gravy it produces, but this is optional.
- If you don't have pimentos, not to worry, just skip this ingredient. However if you do have it, they add a punch of flavour to the dish.
