A Quick Caribbean Stew Saltfish Recipe

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Whenever I get my hands on some green fig (green bananas) or provisions, my first thought is always, “I need some stew saltfish to go with this!”

Growing up, this dish was always the go-to pairing for boiled provisions in my household. Unlike many traditional Trini stews, where we caramelize sugar to get that signature rich, brown color, stew saltfish is different. You don’t need to caramelize the sugar.

Instead, this dish is filled with fresh vegetables like tomatoes, sweet peppers, and onions that bring their own flavors to the dish. It’s simple, it’s tasty, and best of all, it comes together quickly.

What is Saltfish (Cod)?

Saltfish is must-have in many Caribbean kitchens. It’s fish that has been salted and dried to preserve it. This preservation method dates back centuries when refrigeration wasn’t an option, and salting was a way to extend the shelf life of fish for long voyages or storage.

When you’re ready to cook it, the salt is removed by soaking or boiling the fish, leaving you with flaky, slightly firm pieces of fish that can be used in many dishes.

In this recipe, we’ll be using salted cod to make a flavorful stew, but you can find saltfish made from other types of white fish.

What to Eat with Stew Saltfish

In the Caribbean, stew saltfish is often paired with a range of hearty side dishes.

Green Fig (Green Bananas): One of my favorite ways to eat stew saltfish! Green bananas are boiled until tender and have a slightly starchy taste that pairs beautifully with the savory fish.

Provisions: This refers to starchy root vegetables like yam, dasheen, tannia, or eddoes. These are boiled and served alongside the stew, making for a filling, nutritious meal.

Rice: Stew saltfish also goes great with plain white or brown rice, which soaks up the flavorful sauce.

Ground Provisions (Cassava, Sweet Potato): These starchy tubers, once boiled, add another dimension to the meal.

Fried Dumplings or Johnny Cakes: If you’re looking for something more indulgent, fried dumplings are a great companion to stew saltfish, giving you a crispy contrast to the soft fish.

How to Remove the Salt from Saltfish

1. Soaking Method:

Place the saltfish in a large bowl and cover it with cold water. Let it soak for at least 4-6 hours, or overnight if possible, changing the water 2-3 times during this period. This method allows the salt to leach out slowly. Once soaked, taste a small piece to ensure it’s not too salty.

2. Boiling Method:

If you’re short on time, you can boil the saltfish to speed up the desalting process. Place the fish in a pot, cover it with fresh water, and bring it to a boil. Boil the saltfish for about 10 minutes, then drain and repeat the process with fresh water.

Quick and Easy Caribbean Stew Saltfish Recipe

Ingredients:

• 1 pound of saltfish (cod), soaked or boiled to remove the salt
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 medium tomato, chopped
• 1 sweet pepper (bell pepper), chopped
• 2-3 sprigs of fresh thyme or 1 tsp dried thyme
• 1 scotch bonnet pepper (optional, for heat)
• 2 scallions (green onions), chopped
• 2 tablespoons tomato ketchup
• 1 tablespoon vegetable oil
• 1/2 teaspoon black pepper
• 1 teaspoon paprika (optional for color)
• 1/2 cup water
• Fresh parsley for garnish (optional)

Instructions:

1. Prepare the Saltfish:

After soaking or boiling the saltfish to remove the salt, drain and flake the fish into bite-sized pieces. Set it aside.

2. Sauté the Vegetables:

In a large skillet or saucepan, heat the vegetable oil over medium heat. Add the chopped onion, garlic, sweet pepper, and thyme to the pan, and sauté until the onions are soft and translucent (about 5 minutes). If you want a bit of heat, add the scotch bonnet pepper whole, or finely chop it for extra spice.

3. Add the Tomato and ketchup:

Stir in the chopped tomatoes and ketchup. Cook for another 3-4 minutes until the tomatoes start to break down and form a thick sauce.

4. Cook the Saltfish:

Add the flaked saltfish to the pan and stir to coat it in the tomato and vegetable mixture. Sprinkle in the black pepper and paprika (if using), and stir everything together. Add 1/2 cup of water to create a sauce and let the mixture simmer on low heat for 10 minutes, stirring occasionally.

5. Taste and Adjust:

Taste the stew and adjust the seasonings if necessary. You can add more black pepper or thyme for extra flavor.

6. Garnish and Serve:

Once the stew has thickened and the flavors have come together, remove from the heat. Garnish with fresh parsley and serve hot with your favorite side—green fig, provisions, rice, or dumplings.

How to Store Stew Saltfish

If you’ve made a big batch of stew saltfish or have leftovers, here’s how to store it:

• Refrigeration: Store leftover stew saltfish in an airtight container and keep it in the fridge for up to 3 days. When you’re ready to eat it, reheat it in a saucepan over medium heat, adding a little water to loosen the sauce if needed.
• Freezing: Stew saltfish freezes well, so if you want to save some for later, place it in a freezer-safe container. It can be frozen for up to 2 months. To reheat, thaw it in the fridge overnight and reheat on the stove.

Tip: Avoid microwaving the stew as it can make the fish rubbery.

Conclusion

Caribbean stew saltfish is an easy and flavorful dish that’s perfect with other dishes. What makes this dish even better is its simplicity. If you’ve never made saltfish before, don’t be intimidated.

With a few simple steps to remove the salt and prepare the fish, you’ll be enjoying this traditional Caribbean dish in no time.

More Salt Fish Recipes

• An Easy Trinidadian Saltfish Accra Recipe