Salt fish became a part of everyday family cooking, often “fry-up” with onions, hot peppers and tomatoes to create simple meals that could feed many people.
Batch cook this yummy salt fish for later uses. Then freeze in small batches to add to various recipes. I love salt fish and potatoes, sometimes I add green beans, I love it with eggs, and i especially love it with bakes, yummy!
Salt fish has been part of Guyanese cooking for generations. Long before refrigeration, salted local fish – as well as cod from Canada – was an affordable way to preserve fish at home or transport it directly across the Atlantic.
It became a part of everyday family cooking, often “fry-up” with onions, hot peppers and tomatoes to create simple meals that could feed many people. Today, it remains one of the most beloved ingredients in Guyanese kitchens, connecting families to traditions passed down over generations.
Way back when our ancestors were enslaved or indentured, salted fish was a major part of their diets. Salt was beneficial during extreme heat primarily because it prevented severe dehydration and heat illness by replenishing the vital sodium lost through sweating. It also restored lost electrolytes, improved water retention, prevented heat cramps and maintained blood pressure.
I could go on and on about the atrocities of the times, on the fact that the health of slaves and servants were preserved for one reason only, stay alive to keep on working. But I shall digress from the recipe. I should also mention that today, Guyana’s fish aquaculture industry is thriving and it provides jobs for many.
No Guyanese can say they have never had salt fish, because as I recall, every grandmother and mama I ever met, cooked up this lovely flavourful protein with vegetables, or tossed with ground provisions, eaten with sweet bakes or soft rotis, or in a bun. The salty umami-rich, sweet tomatoey, spicy addition to anything was addictive.
Nutritional Notes
Salted cod is an excellent source of lean protein and vitamin B12. Because it is preserved with salt, soaking is important to reduce the sodium before cooking. Combined with onions, garlic and olive oil, this recipe becomes a flavourful base that can be used in many wholesome meals throughout the week.
Always smash your garlic.
I never mince garlic. Smashing it creates a softer garlic flavour that melts into the onions instead of leaving little sharp pieces throughout the dish.
Don’t rush the frying.
Once the moisture cooks off, let the saltfish sit for a minute before stirring again. Those little crispy bits are some of the best bites in the whole pan.
Batch Cooking Tip
Make one large batch. Freeze it in meal-sized portions. Then simply thaw and turn it into completely different meals.
- Saltfish and potatoes
- Saltfish and green beans (bora) and potatoes
- Saltfish fried rice
- Saltfish with dhal and rice
- Saltfish and bakes
- Saltfish with provisions
- Stuffed into bread or wraps for a quick lunch
One batch can become several completely different dinners.
A freezer-friendly Guyanese staple that can be transformed into several meals throughout the week. • 1 lb salted cod (Canadian salted cod works beautifully) Preparing the Saltfish Method
Ingredients
• 1 large onion, halved and thinly sliced
• 3 large cloves garlic, smashed
• ½ habanero pepper, finely minced
• ¼ cup olive oil
• 2 tbsp tomato paste Instructions
Rinse the salted cod well under cold running water to remove excess surface salt.
Cover with boiling water and soak.
Drain and repeat with fresh boiling water.
Taste a small piece. If it is still too salty, soak once more.
Drain well.
Flake the fish into bite-sized pieces, removing any bones or skin.
Heat the olive oil over medium heat.
Add the smashed garlic and cook until fragrant.
Add the sliced onions and sauté until softened.
Stir in the habanero and cook for another minute.
Add the flaked saltfish and stir well to combine.
Mix in the tomato paste.
Continue cooking, stirring often, until most of the moisture has evaporated.
Allow some of the fish to become lightly crispy around the edges. Those little caramelized bits add wonderful flavour.
Serve immediately, or cool completely before storing.