Jamaican Saltfish Run Down Recipe

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Today, we’re looking into one of my all-time favorite comfort foods from the Caribbean. It’s Saltfish Run Down.

If you grew up in a Jamaican household, chances are you’ve smelled the coconut milk bubbling and the salty fish stewing before breakfast even hit the table. And if you’re new to Caribbean flavors, get ready to fall in love.

This dish is creamy, savory, and full of flavor. It’s simple, yet bold and exactly how island food should be.

What Is Caribbean Saltfish?

Saltfish, also called salted cod, is a white fish that’s been heavily salted and dried to preserve it. Before refrigeration was common, this method kept fish edible for months.

Caribbean folks made it part of the culture, turning it into flavorful dishes passed down for generations.

You’ll find saltfish used across the islands, from Trinidad’s buljol to St. Lucia’s green fig and saltfish. In Jamaica, we’ve got ackee and saltfish (our national dish) and, of course, Saltfish Run Down – where the fish gets simmered in rich coconut milk until it basically melts into the sauce.

Getting the Salt Out

Before you do anything with saltfish, you’ve gotta soak out the salt. Trust me – if you skip this, your mouth will regret it.

Here are two easy ways:

Method 1: Overnight Soak

• Rinse off the surface salt.
• Place the fish in a large bowl with cold water.
• Cover and refrigerate overnight, changing the water once or twice.

Method 2: Quick Boil

• Rinse the fish.
• Place in a pot of fresh water and bring to a boil.
• Boil for 10-15 minutes.
• Drain and repeat once or twice until it’s not too salty.

Taste a small piece before cooking. It should still be slightly salty, but not overpowering.

What to Eat With Saltfish Run Down

This dish pairs best with boiled green bananas, dumplings, or yams – all of which soak up the sauce perfectly. Some folks love it with white rice, breadfruit, or even roti if you’re mixing things up.

Personally, I love it with boiled dumplings and some ripe plantain on the side. That sweet and salty combo?

Saltfish Run Down Recipe

Ingredients:

• 1/2 lb salted cod (boneless if possible)
• 1 can (13.5 oz) coconut milk
• 1 medium onion, sliced
• 1 tomato, chopped
• 2 cloves garlic, minced
• 2 stalks scallion (green onion), chopped
• 1 sprig thyme (or 1/2 tsp dried)
• 1/2 scotch bonnet pepper (optional, chopped)
• Black pepper, to taste
• A splash of cooking oil (coconut oil if you have it)

Instructions:

Soak or boil the saltfish to remove excess salt (see methods above). Once it’s ready, flake the fish into small pieces and set aside.

In a large skillet or saucepan, heat a little oil over medium heat. Sauté onions, garlic, scallions, tomato, and thyme for about 3-4 minutes until soft and fragrant.

Pour in the coconut milk and bring to a gentle simmer. Let it reduce for 10 minutes so it gets thick and creamy. Stir often so it doesn’t stick or burn.

Add the flaked fish to the pot. Stir everything together so the fish gets coated in the sauce. Let it simmer uncovered for another 10-15 minutes. The fish will soak up all that coconut.

Add black pepper and scotch bonnet (if using) for a little heat. Taste and adjust. You shouldn’t need much salt since the fish carries some already.

Spoon it over dumplings, bananas, or your side of choice. Dig in while it’s warm.

How to Store Leftovers

If you’ve got leftovers (not likely, but just in case), here’s how to keep them:

• Fridge: Store in an airtight container for up to 3 days.
• Freezer: It freezes surprisingly well. Cool it first, then freeze for up to a month. Thaw overnight in the fridge before reheating.

To reheat, just warm it gently on the stove or in the microwave. Add a splash of water or coconut milk if it’s looking too thick.

Saltfish Run Down is more than just a recipe. It’s a piece of culture, a Sunday breakfast tradition, and one of those meals that always feels like home. The blend of coconut, herbs, and savory fish hits the spot every time.

More Jamaican Recipes

• Nice And Flaky Jamaican Patties
• Brown Stew Fish Recipe
• How To Make Ackee With Saltfish?