Sautéed Saltfish with Tomatoes and Peppers

Shopping list

• 300 g salted cod fillet — soaked overnight and drained

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• 2 tbsp vegetable oil

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• 1 piece medium onion — finely sliced

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• 1 piece red bell pepper — deseeded and sliced

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• 3 clove garlic cloves — minced

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• 2 piece ripe tomatoes — chopped

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• 2 piece fresh thyme sprigs — leaves stripped

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• 0.5 piece scotch bonnet pepper — deseeded and finely chopped

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• 2 piece spring onions — sliced

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• 0.5 tsp ground black pepper

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• 2 tbsp fresh parsley — chopped

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Step by step

1. 1

   Rinse the soaked salted cod under cold running water, then place in a saucepan with fresh cold water. Bring to the boil, then reduce heat and simmer for 10 minutes until tender.

2. 2

   Drain the cod and allow to cool slightly, then flake into bite-sized pieces, discarding any skin and bones. Set aside.

3. 3

   Heat the vegetable oil in a large frying pan over medium heat. Add the sliced onion and red pepper and sauté for 4– 5 minutes until softened.

4. 4

   Add the minced garlic, thyme leaves, and scotch bonnet pepper, stirring constantly for 1 minute until fragrant.

5. 5

   Stir in the chopped tomatoes and cook for 6– 7 minutes until they break down into a thick sauce, stirring occasionally.

6. 6

   Gently fold in the flaked saltfish, season with black pepper (no salt needed), and cook for 3– 4 minutes to heat through and marry the flavours.

7. 7

   Remove from heat and stir through the sliced spring onions and chopped parsley.

8. 8

   Serve hot with fried plantain, bakes, or boiled green bananas for an authentic Saint Lucian breakfast.