|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 16g||20%|
|Saturated Fat 2g||12%|
|Total Carbohydrate 7g||2%|
|Dietary Fiber 2g||6%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
There are many ways in which salt fish is prepared in the Caribbean, but the most popular way is fried. We say fried but what we really mean is sautéed with thyme, lots of onions, garlic, tomatoes, and hot pepper.
The fish needs to have the excess salt removed, and during this process, it will also rehydrate. There are a couple of methods you can use—from soaking overnight to a quick method that takes one hour. Not all fish are the same so keep that in mind when desalting salt fish.
- 2 tablespoons vegetable oil (or canola oil)
- 1 cup onions (sliced)
- 3 sprigs fresh thyme (leaves removed)
- 1 large clove garlic (crushed)
- 1 cup tomatoes (diced)
- Hot pepper (minced, to taste)
- Salt (to taste)
- 8-ounces desalted salt fish (broken into small pieces or shredded)
Gather the ingredients.
Add oil to a medium skillet and heat over medium heat.
Add onions and sauté until translucent.
Add thyme and cook for 1 minute.
Add garlic, tomatoes, hot pepper, and salt to taste and sauté for 1 to 2 minutes.
Add shredded salt fish, tossing to mix, and reduce heat to low and let cook for 5 to 7 minutes, tossing every 2 to 3 minutes.
Fold in green onions 1 minute before the dish is finished. Remove from heat and serve hot or at room temperature.