20-minute Saltfish Buljol Recipe (Trinidad & Tobago Style)

Meal: Saltfish Buljol Recipe (Trinidad & Tobago Style)

Servings: 4Prep Time: 20 minsCook Time: 5 mins

Ingredients

• ½ lb (225g) saltfish (cod or pollock)

• 1 medium onion, finely chopped

• 2 tomatoes, diced

• ½ sweet pepper (red or green), diced

• 1 scallion (green onion), chopped

• 1 clove garlic, minced

• 1 tbsp olive oil or coconut oil

• ½ hot pepper (Scotch bonnet or pimento), finely chopped (optional)

• Juice of ½ lime

• 1 tbsp chopped fresh parsley or cilantro (optional)

• Black pepper, to taste

  
  

Instructions

1. Prepare the Saltfish:

   • Rinse the saltfish under running water to remove some of the salt.

   • Boil in water for 10–15 minutes, then drain and repeat if necessary.

   • Once cooled, flake the fish into small pieces using a fork.

2. Mix the Ingredients:

   • In a bowl, combine the saltfish, onions, tomatoes, sweet pepper, scallion, garlic, and hot pepper.

3. Season and Toss:

   • Drizzle with olive oil and lime juice.

   • Sprinkle black pepper and mix well.

4. Serve and Enjoy:

   • Serve at room temperature or lightly sauté in a pan for a warm version.

   • Pair with fried bake, roast bake, or boiled provisions like yams, dasheen, or green

     bananas.

Nutritional Information (per serving)

• Calories: ~180 kcal

• Protein: ~20g

• Carbohydrates: ~5g

• Fat: ~8g

  • Saturated Fat: ~1g

• Sodium: ~800-1000mg (varies depending on how much salt is removed during soaking)

• Fiber: ~2g

• Sugar: ~3g

  
  

💡 Tip: If you want to reduce the sodium further, soak the saltfish overnight and change the water a few times before cooking.