Nutritional Guidelines (per serving) | |
---|---|
202 | Calories |
16g | Fat |
7g | Carbs |
9g | Protein |
Nutrition Facts | |
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Servings: 4 servings fried salt fish | |
Amount per serving | |
Calories | 202 |
% Daily Value* | |
Total Fat 16g | 20% |
Saturated Fat 2g | 12% |
Cholesterol 28mg | 9% |
Sodium 37mg | 2% |
Total Carbohydrate 7g | 2% |
Dietary Fiber 2g | 6% |
Protein 9g | |
Calcium 58mg | 4% |
*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, tomatoes, and hot pepper.
When cooked this way, the salt fish can be eaten with rice, roti, or ground provisions. It is most popularly eaten with bakes (a fried dough).
Ingredients
- 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 de-salted salt fish (broken into small pieces or shredded)
Steps to Make It
-
Gather the ingredients.
The Spruce -
Add oil to a medium skillet and heat over medium heat.
The Spruce -
Add onions and sauté until translucent.
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Add thyme and cook for one minute.
The Spruce -
Add garlic, tomatoes, hot pepper, and salt to taste and sauté for one to two minutes.
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Add shredded salt fish, tossing to mix, and reduce heat to low and let cook for five to seven minutes, tossing every two to three minutes.
The Spruce -
Fold in green onions one minute before the dish is finished. Remove from heat and serve hot or at room temperature.