Saltfish Buljol

Jun 02, 2023June 2, 20230 2
Saltfish Buljol Recipe for a Spicy Caribbean Breakfast
in Breakfast/Brunch

Prep

2 hours

Cook

15 min

Ready In

2 hours 15 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

8 ounces salted cod fish
4 tablespoons vegetable oil
2 onions , chopped
3 tomatoes , chopped
2 red bell peppers , chopped
1 tablespoon lemon juice
1 pinch red pepper flakes
6 leaves lettuce
1 avocado - peeled , pitted and sliced

Nutrision Information

Servings Per Recipe
4
Calories
231
Sugar
4g
Fat
16g
Saltfish Buljol is a classic breakfast dish in the Caribbean, particularly in Trinidad and Tobago. It is made with salted cod, a staple food in the region, which is soaked to remove excess salt before being cooked with onions, peppers, and tomatoes. The dish is finished with a squeeze of lemon juice and a pinch of red pepper flakes for added spice. The saltfish and vegetables are typically served on a bed of lettuce leaves, with slices of creamy avocado on top. Saltfish Buljol is a hearty and flavorful way to start your day, and is sure to become a favorite breakfast option.

Instructions

1.Place the saltfish in a large bowl of water and let soak for at least 2 hours, changing the water every half hour to remove excess salt.
2.Drain and rinse the saltfish, then flake it into small pieces.
3.Heat the vegetable oil in a large skillet over medium heat.
4.Add the onions, tomatoes, and red bell peppers to the skillet and cook until softened, about 5 minutes.
5.Add the flaked saltfish to the skillet, along with the lemon juice and red pepper flakes.
6.Cook for an additional 5 minutes, stirring frequently.
7.Serve on a bed of lettuce leaves with sliced avocado on top.

PROS

Saltfish Buljol is a flavorful and filling breakfast that will start your day off right.

The combination of saltfish, onions, peppers, and tomatoes is spicy and savory, and the avocado adds a creamy texture to the dish.

CONS

Saltfish Buljol is a relatively high-sodium dish due to the salted cod, so it should be enjoyed in moderation by those watching their sodium intake.

It can also be quite spicy, so those with sensitive palates may want to adjust the amount of red pepper flakes used.

HEALTH & BENEFITS

Saltfish is high in protein and low in fat, making it a healthy addition to any meal.
It is also a good source of omega-3 fatty acids, which are important for heart health.
The peppers and tomatoes in this dish are rich in vitamins A and C, which are essential for a healthy immune system.

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