salted cod

Yet another version of String Beans as adapted from memories of growing up in the Caribbean. Pali (my nickname for Zyair Rook) and I were busy cleaning the weeds in the garden when we noticed that the beans we planted mid-spring had a bunch of beans ready for harvest. We harvested and cooked!

You’ll Need…

1 lb string beans
2 tablespoon olive oil
1/4 lb salted cod (prepared)
1 medium tomato (diced)
1 medium onion (sliced)
2 scallions (chopped)
1/2 bell pepper (sliced)
4 sprigs thyme
2 tablespoon water
1/2 teaspoon black pepper
4-6 cloves garlic (diced)

Note! If doing this recipe gluten free please go through the full list of ingredients to make sure they meet with your specific gluten free dietary requirements. I used Salted Cod, but you can use your fav dry/salted fish. There were no spicy peppers (like Scotch bonnet) used in the recipe as explained in the video below.

Learn how to prepare salted fish for use. << Click To Watch.

Wash the string beans, then remove the ends and discard. Chop or break into 1 to 2 inch pieces and set aside. For the Salted Cod, I placed it in a bowl then added boiling water onto it. When it was cool to touch I squeezed out the water, rinsed with cool water.. squeezed out that water and shredded it into bits. Note that I used boned (boneless) salted Cod, but I still kept an eye out for any bones.

Heat the olive oil in a wide pan on a medium flame, then add the prepared salted Cod, followed by the onion, garlic and black pepper. Reduce the heat to low and cook for 4 minutes. Add the bell pepper (optional), thyme, scallions and should you decide to add any spicy pepper, do so now. Cook a further 3 minutes.

Turn the heat back up to medium and add the prepared String Beans (French beans will work too) and stir well.

Add the water and bring to a boil with the lid on.

Toss in the tomato, turn the heat down to a simmer and cook for 15 minutes with the lid on.

It’s now time to personalize things a bit. Check for salt and add if necessary, I didn’t add any as explained in the video, and should there still be liquid at the bottom of the pot, remove the lid (as I did) and cook a further 5 minutes with the lid off.

Personally I like the beans with a slight bit of body. We had it with Sada Roti in case you’re curious. But it’s just as delicious as a topping for steaming rice.

Fry Pak Choi With Saltfish.

May 28, 2025May 28, 2023Leave a Comment

Pak Choi (Pak Choy or Bok Choy) as I recall, mom usually cooked when she had leftover Stewed Pork from the previous evening’s dinner to add to the mix. Rarely did she ever make it on it’s own or with salted cod (say saltfish) as I’m about to share with you.

You’ll Need…

5 lbs Pak Choi
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 scotch bonnet pepper (optional)
1/4 lb prepared salted Pollock
8-10 grape tomato
1/2 large onion (sliced)
7 cloves garlic (smashed)
2 tablespoon olive oil

Notes. The Salted Cod (salted Cod will work, but it can be a bit more expensive) I used was packaged as ‘boned’, which means the bones were removed. Watch this video on How To Prepare Salted Fish for use. I used chopped grape tomatoes, but you can dice a whole large tomato should you not have any. If you’d like to keep this fully vegan, you can skip the salted fish step. IMPORTANT! If doing this recipe gluten free, please go through the full list of ingredients to ensure they meet with your gluten free dietary needs.

It’s very important that you remove all the leaves of the Pak Choi and wash them individually (explained why in the video below). Then trim off the bottom (discard), stack and chop.

Prep your other ingredients as well.

In a wide saucepan on a medium low flame, add the olive oil (use any oil you like using) followed by the salted fish pieces. Stir and cook for 2-3 minutes.

Then add the onion, garlic, scotch bonnet pepper (if you like things spicy) and black pepper. Cook for a further 3 minutes.

It’s now time to start adding the washed and chopped Pak Choi to the pot. It will seem like a lot, but in a few minutes it will wilt down and easily fit in the sauce pan. I try to not cover the pan as I find it develops too much moisture (apart from the moisture the pak choi will already release).

Keep adding the chopped pak choi as it wilts down, then add the salt. Note. The salted Pollock may still have a bit of salt left in it even after you prepare it, so please keep that in mind. Reduce your heat to medium low and cook for about 25 minutes.

At this point, add the tomato to the pot and stir well. It’s now time to personalize this dish a bit. Taste and adjust the salt to your liking and in my case it still had a tiny bit of moisture on the bottom of the pan, so I cranked up the heat for 5 minutes, to get rid of that (fry it dong, as my mom say). However it’s up to you if you want that moisture as it’s fully cooked at this point.

This day I enjoyed it with rice, but my favorite is with Sada Roti fresh off the tawa.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Seafood

Stewed Saltfish With Okra And Cabbage.

June 15, 2023May 25, 2023Leave a Comment

Another version of this CLASSIC Caribbean dish – Stewed saltfish! In this adaptation we’ll add chopped cabbage and a few ochroes (Okra) for additional body and flavor, as my grandma would. As a lil fella growing up on the islands, I had no luv for salted Cod (fish) and to be honest I’m sure my siblings and I gave mom hell whenever she would cook with it. However as I grew older I found that I truly appreciate how it can stand on it’s own and/or how much flavor it can add to dishes.

You’ll Need…

1/2 lb Salted Cod (prepared)
4 tablespoon olive oil
4 cloves garlic (smashed)
1 medium onion (sliced)
4-5 sprigs thyme
1/2 teaspoon black pepper
4 bird’s eye pepper (optional)
2 tomatoes (diced)
8-10 small okra (trimmed)
1/2 small cabbage (rough chop)
2 scallions (chopped)

salt (see note below)

I purchased boned (bones removed) Salted Cod, but as I prepared it, I did pay attention for any bones which may still be present (remove).

I’d recommend preparing all of the ingredients first. In the case of the Salted Cod (any salted fish you decide to use), you can watch this video How To Prepare Salted Cod For Use. Basically you need to rehydrate it and during the process, remove most of the salt it was cured with.

With the okra, I trimmed off the stems and sliced the larger ones down the middle. Heat a wide saucepan on a medium heat, then add the oil, onion, garlic, black pepper, thyme and hot pepper (should you decide to use any – any hot pepper you like or have on hand will work). As you get a sizzle going, turn the heat down to low.

After about 4 minutes on that low heat, add the prepared Salted Cod to the mix and stir well. Cook for another 3-5 minutes.

Turn the heat to medium (so it comes up to a boil) now and add the tomato, cabbage and okra to the pot. Stir well to combine and coat everything with that delicious flavored oil we created. Cover the pot if you have a lid large enough and allow it to cook on a medium/low flame.

SALT! I did not add any salt to this dish as the remining salt in the salted Cod was enough for my liking, but I’d recommend tasting near the end and adjust accordingly.

Basically at this point all you need to do is cook the okra to your liking and you’re done. I gave it 6-7 minutes after adding the cabbage and okra. Top it with the scallions and turn off the heat. The residual heat will heat up the scallion and give it a lovely finishing note. This day I had this stewed saltfish with boiled eddoes and dasheen… my idea of comfort food.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Seafood

Incredible Saltfish Buljol (budget friendly).

May 28, 2025April 16, 2023Leave a Comment

While I did share a similar saltfish buljol recipe back in 2009, you’ll find subtle differences with this version, especially the price difference in using salted Pollock vs the Salted Cod I used in that version. With the current state of inflation and high prices in the supermarket, I trust you’ll appreciate this cheaper version of Saltfish Buljol. We’re NOT sacrificing flavors!

You’ll Need…

1 lb salted Pollock (salted Cod is traditionally used)
1 tomato (diced)
1 medium onion (sliced thin)
3 scallions (chopped)
2 cloves garlic (crushed)
1/2 lime (juice)
1/2 medium carrot (grated)
1 scotch bonnet pepper (sliced thin)
3/4 teaspoon black pepper
3 tablespoon olive oil
4 sprigs thyme (leaves only)

Important! I used an entire scotch bonnet pepper in this recipe, but you can cut back (or add more) to meet with your tolerance for heat. If doing this recipe gluten free, please go though all of the ingredients to make sure they meet with your specific gluten free dietary needs.

Unlike Salted Cod which needs to be soaked in cold water or boiled to remove the salt and rehydrate the fish, I find that all one needs to do with Pollock is to pour hot water from your kettle over it in a large bowl, allow it to soak until the water cools. Then all you’ll do next is drain, rinse with cool water and flake or shred as needed.

Please note that you can always refer to the video below if I didn’t explain anything fully or you’d like to tune in for my banter and tips.

The texture of the shredded salted fish is one of those things you can personalize to your own liking. In the past I’ve also put the saltfish into a food processor and got it really fine. As the Pollock soaked in the hot water I prepped the other ingredients, so it’s now time to assemble.

Place the prepped salted pollock into a large bowl (try to squeeze dry after rinsing), followed by everything except the oil and lime juice.

Before I forget… I used BONED (boneless) salted Pollock, but I still kept an eye out for any tiny bones as I shredded it.

Give it a good mix, then place a frying pan on a med/high heat and heat the oil until you start seeing smoke. Now pour this hot oil over everything and give it a good mix. The hot oil (this method is called chunkay) and it allows us to waken up the flavors of everything and also act as a means of helping those flavors combine in the oil (liquid).

The final thing to do is to drizzle on the lime (or lemon) juice to give it that citrus punch and to brighten things overall. TIP! Add some diced zabouca (avocado) in the mix and you can thank me later.

The question is always “what do you serve this with?”.. for me 4 things comes to mind immediately. Directly onto salted crackers as a snack. With plain old flour dumplings. A side to Dhal and Rice. Or served with boiled ground provisions or green cooking banana.

Yea, you can serve this warm or cold.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Seafood

Stewed Cabbage With Salted Cod.

June 12, 2022April 23, 2022Leave a Comment

Here’s another one of those CLASSIC Caribbean recipes enjoyed across the region. A dish where you can let your creativity run crazy, by adding ingredients you like (vegetables) or to simply clear out ends of vegetables you have unused in the fridge. As a side dish to roti, ground provisions or dumplings or served on hot steaming rice.

You’ll Need…

1/2 large cabbage (rough chopped)
2-3 tablespoon olive oil
1-2 cups prepared Salted Cod
1 onion (sliced)
3-4 cloves garlic (smashed)
1/2 red and green Bell peppers (sliced)
1/2 medium carrot (julienne)
4-6 sprigs thyme
3/4 teaspoon black pepper
3 tablespoon parsley (chopped)
1/2 scotch bonnet pepper

Important! If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.

Prep all the ingredients in advance so you can run through the recipe quickly. For the Salted Cod, you can boil for a few minutes or soak it overnight. Rinse and shred. Watch this video if you want to see step by step How Salted Cod Is Prepared.

In a wide pot medium flame, add the olive oil (use any oil you like).

Now add the prepared salted cod pieces. turn the heat down to low to bring out all that flavor. 2 minutes later add the thyme, garlic and the scotch bonnet pepper (be mindful to wear gloves and/or to wash your hands with soap and water after handling such hot peppers). Toss in the onion and give everything a good mix.

Go in with the carrots, bell pepper and black pepper and stir well.

Four minutes later, turn the heat up to medium and add the cabbage. It may look like a lot, but it will wilt down as it cook. Mix well to combine all the flavors.

I didn’t use a lid, but you can if you wish to help speed up the cooking time/process. Stir a few times.

Now it’s time to personalize things. Taste for salt and adjust accordingly. The remaining salt in the Salted Cod meant I didn’t have to adjust anything. The other thing is, cook the cabbage to the consistency and texture you like. For me, five minutes after adding the cabbage it was to my liking.

Top with the parsley and turn off the heat (stir).

As classic as it gets and so simple to put together. While as a lil fella on the islands I never enjoy Cabbage, I always seem to have one sitting in our fridge in my adult years. From soups, to stews and stir-fry’s, it’s a great way to add texture and to stretch a dish. Takes on wicked flavors too! And speaking about flavors, the simple (now very expensive) Salted Cod can enhance any dish IMHO with that lovely flavor we so adore in the Caribbean.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Seafood

Boil And Fry Yam.

November 14, 2021November 11, 2021Leave a Comment

This is CLASSIC as it gets, when it comes to comfort food in my home growing up in the Caribbean. While my sisters never really cared for ground provisions (yam, dasheen, cassava, eddoes etc), my brother and I were just as our dad or at least tried to copy him in any way we could. To this day, this is still one of my favorite meals.

You’ll Need…

3-4 lbs Yam (white yam)
1/2 teaspoon salt
2-3 tablespoon olive oil
tomato (diced)
onion (sliced thin)
scallions (chopped)
3 sprigs thyme
1 cup prepared salted cod (shredded)
1 tablespoon butter
1/2 teaspoon black pepper
2-3 cloves garlic (diced or smashed)
1/2 scotch bonnet pepper (sliced)

Important! If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific #glutenfree dietary requirements.

Peel (use a pairing knife of potato peeler), wash and cut the yam into equal size pieces. Be mindful that the sticky sap may irritate your skin, so wear loves or coat your hands with vegetable oil to create a barrier. * Watch the video below to se how I did it.

Place in a pot covered with water and bring to a boil. Once it comes to a boil, reduce the heat to a simmer and add the salt.

The variety of yam I used was tender in 12 minutes, others may take longer. Use a pairing knife to poke the yam and if there’s no resistance, its ready. Drain and set aside.

In a wide saucepan on a medium heat, add the oil, followed by the prepared salted cod. As you start hearing the sizzle, add the black pepper and butter (for a bit more rich flavor).

2 minutes later add the garlic, onion and scotch bonnet pepper. Stir well. Then add the tomato and the scallions.

5 minutes later, add the pre-boiled yam to the pan and stir well to coat the pieces of yam with the sauce.

At this point you’ll taste for salt and adjust.. keep in mind that while we did boil (prepared) the salted cod in water, it may still have a salty undertone.

As soon as the yam heats back through (about 5 minutes) you’re done! Enjoy as is.

However, when mom would make this for us, she would now crush the pieces of yam, so it’s like mashed (pong) yam and she’d serve it with hot Sada Roti. FURTHER! If you allow the yam to form a crust at the bottom by purposely keeping it on the stove and not stirring it. That crust is heavenly.