Saltfish Buljol

Name: Saltfish Buljol
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4 servings
Cuisine: Caribbean
Ingredients: 1 lb salt cod; 1 small yellow onion, thinly sliced; 2 medium plum tomatoes, diced; 1 pepper sweet bell pepper, diced; 1/2 tsp scotch bonnet pepper, minced; 4 stalks scallions, chopped; 2 tbsp fresh lime juice; 1/4 cup olive oil; 1 avocado, sliced

A vibrant Caribbean dish made with flaked salt cod, tossed with crisp vegetables, Scotch bonnet, lime, and olive oil. Perfect served with warm bake or avocado slices for a savory breakfast or brunch.

35 minEasyServes 4240 cal/serving

CaribbeanBreakfastStovetopPescatarianHigh ProteinLow CarbHalal-friendlyGluten-FreeNut-FreeDairy-FreeSoy-FreeEgg-FreeShellfish-FreeSesame-FreePork-FreeAlcohol-FreeCorn-Free

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Ingredients

1 lb salt cod
1 small yellow onion, thinly sliced
2 medium plum tomatoes, diced
1 pepper sweet bell pepper, diced
1/2 tsp scotch bonnet pepper, minced
4 stalks scallions, chopped
2 tbsp fresh lime juice
1/4 cup olive oil
1 avocado, sliced

Instructions

1

Boil 1 lb salt cod in water for 15 minutes until cooked through to 145°F, then drain, cool, and flake into small bits.
2

Heat 1/4 cup olive oil in a skillet over medium heat and sauté 1 small thinly sliced yellow onion for 3 minutes until softened.
3

Add 1 pepper diced sweet bell pepper, 2 medium diced plum tomatoes, and 1/2 tsp minced scotch bonnet pepper to the skillet, cooking for 2 minutes.
4

Combine the sautéed mixture with flaked 1 lb salt cod, 4 stalks chopped scallions, and 2 tbsp fresh lime juice in a bowl.
5

Toss gently to blend flavors and serve garnished with 1 sliced avocado.

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Questions

What is Saltfish Buljol?

A vibrant Caribbean dish made with flaked salt cod, tossed with crisp vegetables, Scotch bonnet, lime, and olive oil. Perfect served with warm bake or avocado slices for a savory breakfast or brunch. This reference files it under Caribbean breakfast: made on the stovetop, rated easy and about 35 minutes start to finish.

What can I use instead of Scotch bonnet in Saltfish Buljol?

The entry for Saltfish Buljol calls for 1/2 tsp scotch bonnet pepper, minced. In its place: Habanero has the same heat and a similar fruitiness. For much less heat, use a jalapeno and a strip of orange bell pepper.

Can I make Saltfish Buljol less spicy?

Yes. The heat in Saltfish Buljol comes from 1/2 tsp scotch bonnet pepper, minced. For a milder plate, remove the seeds and ribs from the scotch bonnet, or use half; nothing else in the method changes.

Is Saltfish Buljol low-carb?

A serving of Saltfish Buljol carries 5 g of carbohydrate, 2 g of it fiber. Against a strict 20 g keto day that is 25 percent of the budget; against a moderate 100 g low-carb day it is 5 percent.

Does Saltfish Buljol contain fish?

Yes: 1 lb salt cod. The full allergen list for this entry is fish. Packaged ingredients vary by brand, so check labels if the allergy is serious.

Serve it with

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