This recipe calls for some saltfish, which is a popular breakfast fish for Jamaicans. Saltfish is basically cod fish that has been salted for preservation. The most popular use of the fish is part of the Jamaican national dish Ackee and Salt fish. as seen below:
|Ackee and Saltfish|
|Salt fish Baked Beans and Tomato|
This recipe only uses the Saltfish portion of our national dish with some baked beans for a protein packed dinner, you wont regret! The key to good salt fish is to boil the fish in water to help remove some of the excess salt. I like to boil the fish in 10 minute intervals, throw away the water and re-boil again so that I do not end up with instant high blood pressure. 🙂
Saltfish and Baked Beans Cook-Up
What you need
125 grams (1/4 lb) saltfish
4 cups water
3 plum tomatoes —–> I add waaay more, gives it color and adds more veggies
1 medium onion
1 tsp. scotch bonnet pepper
2 stalks escallion —> Green Onion
3 Tbs. vegetable oil ——-> substitute with whatever oil you prefer
1 small sweet pepper
1 sprig thyme
1 can baked beans
1/2 tsp. black pepper
How to make it
Boil saltfish in four cups of water for 30 minutes or soak overnight, then flake in small pieces and remove all bones.
Cut up tomatoes, onion, scotch bonnet pepper and escallion.
Heat oil in a frying pan, saute seasonings and vegetables for about 1 minute then add the flaked saltfish, baked beans and black pepper.
Stir will and cook for a further 1 minute.