Saltfish Buljol (Trinidad)

Jun 06, 2023June 6, 20230 14

A delicious and popular Trinidadian breakfast dish - Saltfish Buljol

by The Chefin Breakfast/Brunch

Prep

2 hours + 15 min

Cook

20 min

Ready In

2 hours 35 min

Level

Easy

Rating

Ingredients

	1/2 lb salt cod fish , boneless
	1/2 cup tomatoes , chopped
	1/3 onion , chopped
	1/3 cup sweet pepper , chopped
	fresh ground black pepper ( to taste )
	2 tablespoons olive oil
	1/2 scotch bonnet peppers ( optional ) or 1/2 habanero ( optional )
	1/2 lime ( optional )

Nutrision Information

Servings Per Recipe

Calories

187

Sugar

Fat

11g

Saltfish Buljol, also known as 'bully beef', is a popular breakfast dish in Trinidad. It's traditionally made with saltfish, a type of dried cod fish that has been salted and preserved. The fish is then boiled and flaked before being stir-fried with onions, sweet peppers, and tomatoes. Optional spicy peppers and lime juice add extra flavor and kick to the dish. Saltfish Buljol is often served with bread or crackers and is a quick, easy, and satisfying way to start your day.

Instructions

1.	Soak the saltfish in a bowl of cold water for 2 hours. Change the water every 30 minutes to remove excess salt from the fish.
2.	Boil the saltfish for 10 minutes in a pot of boiling water until tender. Drain and flake the fish with a fork, discarding any bones.
3.	Heat the olive oil in a frying pan over medium heat. Add the onions and sweet pepper and cook until softened, about 3-4 minutes.
4.	Add the tomatoes and cook for another 2-3 minutes.
5.	Add the flaked saltfish to the pan along with black pepper to taste.
6.	Optional: add scotch bonnet or habanero pepper for a spicy kick, and squeeze lime juice over the dish.
7.	Stir everything together and cook for another 2-3 minutes, then serve hot with bread or crackers.

PROS

Saltfish Buljol is a high protein, low-carb dish that is flavorful and filling.

It’s a great way to start your day, and a popular breakfast option in Trinidad.

CONS

This dish can be high in sodium due to the saltfish, so it should be eaten in moderation.

It’s also a savory dish and may not appeal to those who prefer sweeter breakfast options.

HEALTH & BENEFITS

Saltfish is a great source of protein and omega-3 fatty acids, which have been linked to a variety of health benefits including improved heart health and brain function.
The vegetables in this dish are also high in antioxidants, vitamins, and minerals.