Trinidad Bake and Saltfish Buljol

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Trinidad and Tobago has the most diverse culinary traditions, and one dish that captures this essence beautifully is Bake and Saltfish Buljol.

Often enjoyed for breakfast or brunch, this flavorful dish is a staple across the islands and is as comforting as it is delicious.

The combination of soft, golden “fry bake” and the seasoned Saltfish Buljol is beloved by locals and visitors alike.

I am one of the biggest fans of saltfish. I love stew saltfish and saltfish accra.

What is Saltfish Buljol?

Saltfish Buljol is a Trinidadian dish made with salted cod (saltfish). The cod is boiled to remove excess salt, then shredded and mixed with fresh ingredients like tomatoes, onions, bell peppers, and herbs.

The word “buljol” likely comes from the French “brûlé,” which means “to burn” or “roast,” referring to the way saltfish is prepared over fire or heat. In modern Trinidadian cuisine, saltfish buljol is made by lightly cooking the saltfish with fresh ingredients without fully frying or roasting.

Saltfish buljol is typically served cold or at room temperature, making it a great option for warm climates and sunny brunches.

What is Fry Bake?

With saltfish buljol, we serve it with “fry bake,” which is fried with oil. Fry bake has a light, airy interior and a golden, slightly crisp exterior.

It has simple ingredients like flour, baking powder, water, and a touch of sugar and salt, then kneaded into dough.

When the fry bake is sliced open and filled with saltfish buljol, it becomes a complete meal that’s both satisfying and flavorful.

How to Make Bake and Saltfish Buljol

Ingredients for Saltfish Buljol

• 1/2 lb. salted codfish (saltfish)
• 1 medium tomato, diced
• 1 small onion, thinly sliced
• 1/2 bell pepper, thinly sliced
• 1-2 scallions, chopped
• 1/4 cup fresh parsley or cilantro, chopped
• 1 hot pepper (optional), finely chopped
• 1-2 tablespoons vegetable oil
• Freshly ground black pepper to taste
• Chief Fish Seasoning

Instructions for Saltfish Buljol

Prepare the Saltfish: Place the saltfish in a pot and cover it with water. Let it boil, then drain and rinse. I always repeat this process 1-2 times to remove the excess salt, then taste to check salt levels. Once it’s ready, shred the saltfish into small pieces and set it aside.

Combine the Ingredients: In a mixing bowl, combine the shredded saltfish, diced tomato, Chief Fish Seasoning, sliced onion, bell pepper, scallions, parsley or cilantro, and hot pepper if using. Add freshly ground black pepper.

Add the Oil: Heat the vegetable oil in a small pan and pour it over the saltfish mixture. Toss everything together gently.

Ingredients for Fry Bake

• 2 cups all-purpose flour
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 1 tablespoon sugar
• 3/4 cup water (adjust as needed)
• Oil for frying

Instructions for Fry Bake

Mix the Dough: In a large mixing bowl, combine the flour, baking powder, salt, and sugar. Gradually add water, mixing until a soft dough forms.

Knead the Dough: Lightly knead the dough on a floured surface until smooth, then cover it with a damp cloth and let it rest for about 10-15 minutes.

Shape the Dough: Divide the dough into small balls, then roll each ball into a flat, round disk about 1/4 inch thick.

Fry the Bake: Heat about 1-2 inches of oil in a frying pan over medium-high heat. Fry each dough disk until it puffs up and turns golden brown on both sides. Remove and drain on paper towels.

Once the fry bake is ready, slice each piece open, fill it with saltfish buljol, and enjoy the flavors of Trinidad in every bite.

What to Eat with Saltfish Buljol?

Coconut Bake: This bake is a slightly sweeter, thicker bread with grated coconut that is baked in the oven.

Roasted Breadfruit: For a more tropical pairing, serve saltfish buljol with roasted or fried breadfruit slices. The breadfruit has a starchy texture that complements the saltfish well.

Avocado Slices: Adding slices of ripe avocado to the plate adds creaminess and balance.

Bake and Saltfish Buljol isn’t just a meal; it’s a reflection of Trinidadian culture and history. It’s a dish that connects generations and tells a story of resilience and resourcefulness.

Saltfish was once considered a humble food, yet we transformed it into something delicious and meaningful.