Saltfish Buljol Trinidad

Bursting with vibrant Caribbean flavors, Saltfish Buljol Trinidad is a classic Trinidadian breakfast dish that’s as colorful as it is delicious. This refreshing salad features flaked salted cod (saltfish) perfectly balanced with juicy diced tomatoes, crisp bell peppers, and aromatic herbs like thyme and parsley. A drizzle of extra virgin olive oil and a splash of zesty lime juice elevate the dish, while a touch of hot pepper adds a spicy kick. Ready in under 40 minutes, this gluten-free delight is effortlessly versatile—serve it chilled or at room temperature alongside fried bakes, crusty bread, or crackers for a taste of the islands. Perfect for brunch, potlucks, or an easy weeknight meal, this Saltfish Buljol recipe is a vibrant fusion of bold flavors and traditional Caribbean cooking techniques.

Nutriscore Rating: 63/100

Prep Time:25 mins

Cook Time:15 mins

Total Time:40 mins

Servings: 4

Ingredients

• 400 grams salted cod (saltfish)
• 2 liters water
• 2 large tomatoes, diced
• 1 medium red bell pepper, diced
• 1 medium green bell pepper, diced
• 1 medium onion, finely chopped
• 2 stalks scallions (green onions), chopped
• 2 cloves garlic, minced
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lime juice
• 1 teaspoon fresh thyme leaves
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 hot pepper (e.g., Scotch bonnet or habanero), finely chopped
• 0 salt (optional, to taste)

Directions

Step 1

Rinse the salted cod thoroughly under running water to remove excess salt.

Step 2

Place the cod in a large pot, cover with 2 liters of water, and bring to a boil. Simmer for about 10 minutes, then drain the water.

Step 3

Repeat the boiling process a second time with fresh water to further reduce the saltiness. Drain the water again and let the cod cool.

Step 4

Once cooled, flake the codfish into small pieces using a fork or your hands. Remove any bones if present.

Step 5

In a large mixing bowl, combine the flaked cod, diced tomatoes, red and green bell peppers, chopped onion, scallions, minced garlic, and hot pepper.

Step 6

Drizzle the olive oil and lime juice over the mixture, then sprinkle in the thyme, black pepper, and parsley. Stir everything together until well combined.

Step 7

Taste the saltfish buljol, and if needed, adjust with a little salt.

Step 8

Serve immediately, or let it chill in the fridge for 15-20 minutes to allow the flavors to meld. It pairs wonderfully with fried bakes, crackers, or bread.

Nutrition Facts

Serving size	(3310.1g)

Amount per serving	% Daily Value*
Calories	1739.2

Total Fat 53.8g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 608mg	0%
Sodium 28599.6mg	0%
Total Carbohydrate 49.9g	0%
Dietary Fiber 12.9g	0%
Total Sugars 25.0g
Protein 256.6g	0%

Vitamin D 0IU	0%
Calcium 519.0mg	0%
Iron 12.9mg	0%
Potassium 1839.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.3%

Protein: 60.0%

Carbs: 11.7%