Lunches
Stewed Saltfish with Rice and Peas
Ingredients
- - 400 g (14 oz) boneless salted cod, soaked overnight and drained
- - 2 tbsp vegetable oil
- - 1 medium onion, sliced
- - 1 sweet pepper, sliced
- - 2 cloves garlic, minced
- - 2 medium tomatoes, chopped
- - 2 tbsp tomato paste
- - 240 ml (1 cup) water or fish stock
- - 2 sprigs fresh thyme
- - 1 scotch bonnet pepper, whole (pierced once, not chopped, for mild heat)
- - 1 tbsp fresh lime juice
- - Rice and pigeon peas, to serve (see Recipe 7.1)
Method
- Place the soaked saltfish in a pot of fresh water, bring to a boil, then simmer for 15 minutes. Drain, cool, and flake into large pieces, removing skin and bones.
- Heat the oil in a large saucepan over medium heat. Sauté the onion and sweet pepper for 4-5 minutes until softened.
- Add the garlic and cook for 30 seconds until fragrant.
- Stir in the chopped tomatoes and tomato paste, cooking for 3-4 minutes until the tomatoes break down.
- Add the water or stock, thyme, and whole scotch bonnet. Bring to a gentle simmer for 8 minutes.
- Add the flaked saltfish, stir gently to coat, and simmer for a further 8-10 minutes until the sauce thickens slightly.
- Remove the scotch bonnet and thyme stems, stir in the lime juice, and serve hot over rice and pigeon peas.
Introduction: Stewed saltfish is a hearty midday staple in Anguillian homes, distinct from the cold buljol served at breakfast.
Cultural Background: Stewed saltfish is a hearty midday staple in Anguillian homes, distinct from the cold buljol served at breakfast. Here the fish is simmered in a tomato-based sauce with island seasonings and served hot over rice and pigeon peas, forming a complete, filling lunch plate common to households and local diners alike.
Tips: Keep the scotch bonnet whole and remove it before serving for gentle background heat without overwhelming spice; pierce the skin once so flavour infuses. Do not over-stir once the fish is added, to keep the flakes intact.
Variations: Vegetarian version: substitute saltfish with pan-seared, lightly salted king oyster mushrooms shredded into flakes. Add sliced okra for a thicker, more traditional Eastern Caribbean texture.
Storage: Refrigerate in an airtight container for up to 3 days. Not suitable for freezing as the texture of the fish becomes mushy.
Reheating: Reheat gently in a covered saucepan over low heat with a splash of water for 5-6 minutes, stirring occasionally.
Nutrition: Calories: 260 kcal | Protein: 26 g | Carbohydrates: 12 g | Fat: 12 g | Fibre: 2 g | Sodium: 780 mg
FAQs:
Q: Can I make this less salty? A: Extend the soaking time to 24 hours with 3-4 water changes, and taste-test before cooking. Q: What can I use instead of a scotch bonnet? A: A habanero pepper is the closest substitute in both flavour and heat level.
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