How to Make Caribbean Fried (Sautéed) Salt Fish

By
Cynthia Nelson
Cynthia Nelson
Cynthia Nelson
Food columnist and blogger Cynthia Nelson is the author of "Tastes Like Home: My Caribbean Cookbook." Living in Barbados, Cynthia shares her love of the diverse food of the islands.
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Updated on 08/30/21
Fried salt fish

The Spruce
Prep: 20 mins
Cook: 15 mins
Total: 35 mins
Servings: 4 servings
Nutrition Facts (per serving)
266 Calories
8g Fat
10g Carbs
37g Protein
Show Full Nutrition Label Hide Full Nutrition Label
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Nutrition Facts
Servings: 4
Amount per serving
Calories 266
% Daily Value*
Total Fat 8g 11%
Saturated Fat 1g 4%
Cholesterol 86mg 29%
Sodium 4134mg 180%
Total Carbohydrate 10g 3%
Dietary Fiber 2g 8%
Total Sugars 5g
Protein 37g
Vitamin C 30mg 149%
Calcium 131mg 10%
Iron 2mg 12%
Potassium 1085mg 23%
*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.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

There are many ways in which salt fish is prepared in the Caribbean, but the most popular way is fried. We say it's fried, but what we really mean is that it's sautéed with thyme, lots of onions, garlic, tomatoes, and hot peppers.

Salt fish is usually cod or another fresh, meaty white fish that has been salt-cured and dried until all the moisture is extracted from it, in order to preserve it for longer storage. In that way, it's a handy piece of protein to have around; you'll find it for sale at fishmongers and grocery stores most often in half-pound and 1-pound packages.

Excess salt needs to be removed from the fish. During this process, it will also rehydrate. There are a couple of techniques 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. It should taste flavorful but not overly salty—but once the excess salt has been removed, it should still taste fresh.

Our recipe for salt fish goes well with rice, roti, or ground provisions, aka tubular root vegetables such as sweet potatoes, yuca, taro, and/or malanga. Salt fish is most popularly eaten with bakes (a fried dough).

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Ingredients

  • 2 tablespoons vegetable oil, or canola oil

  • 1 cup sliced onions

  • 3 sprigs fresh thyme, leaves removed

  • 1 large clove garlic, crushed

  • 1 cup diced tomatoes

  • Hot pepper, minced, to taste

  • Kosher salt, to taste

  • 8 ounces desalted salt fish, broken into small pieces or shredded

Steps to Make It

  1. Gather the ingredients.

    Caribbean fried salt fish ingredients
    The Spruce

  2. Add oil to a medium skillet and heat over medium heat.

    heat the pan
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  3. Add onions and sauté until translucent.

    saute onions
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  4. Add thyme and cook for 1 minute.

    add thyme
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  5. Add garlic, tomatoes, hot pepper, and salt to taste. Sauté for 1 to 2 minutes.

    add tomatoes and other ingredients
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  6. 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.

    add fish and cook
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  7. Fold in green onions 1 minute before the dish is finished. Remove from heat and serve hot or at room temperature.

How to Store Salt Fish

Cooked salt fish will keep in the refrigerator for three to four days in a covered container.

Tips

  • Salt fish is also sometimes referred to as bacalao, bacalhau, baccalà, or dried fish.
  • Although cod is most often used in this preparation, salt fish can also sometimes include pollock, snapper, or shark.