Name: Iola's Trini Saltfish (Sautéed Saltfish / Buljol-Style)
Yield: 514.1 grams
Ingredients: 3 oz of fish, cod, Atlantic, dried and salted (85 g); 80 grams of onion, raw; 2 cups cherry tomatoes of tomatoes, red, ripe, raw, year round average (298 g); 2 cloves of garlic, raw (6 g); 1 tsp of thyme, fresh (1 g); 1 tablespoon of oil, olive, salad or cooking (14 g); 1 fl oz of lime juice, raw (31 g)

A classic Caribbean dish made with salted cod, sautéed with aromatics, herbs, and peppers. This version reflects Trinidad style seasoning fresh, slightly spicy, and vibrant. It’s commonly served with bake, roti, provisions, or bread.

Ingredients

or3 oz of fish, cod, Atlantic, dried and salted (85 g)

or80 grams of onion, raw

or2 cups cherry tomatoes of tomatoes, red, ripe, raw, year round average (298 g)

or2 cloves of garlic, raw (6 g)

or1 tsp of thyme, fresh (1 g)

or1 tablespoon of oil, olive, salad or cooking (14 g)

or1 fl oz of lime juice, raw (31 g)

Preparation

Rinse saltfish under running water.

Boil in water for 10 minutes, drain.

Taste → if still too salty, repeat boiling.

Flake into small pieces, remove bones if present. This step controls sodium, don’t skip it.

Heat oil in a pan over medium heat.

Add garlic, onion, thyme → sauté 2 -3 minutes.

Add flaked saltfish.

Stir and cook for 3 - 5 minutes.

Add tomato cook for 2 - 3 minutes don't over cook the tomatoes.

Nutritional information

	Per 100 g	Per portion (171 g)	% DRI
Energy	91 kcal	156 kcal	8 %
Fat	3 g	5 g	8 %
Fatty acids, total saturated	0 g	1 g	4 %
Cholesterol	25 mg	43 mg	14 %
Sodium	1166 mg	1998 mg	83 %
Carbohydrate	5 g	8 g	3 %
Sugars	2 g	4 g
Fiber	1 g	2 g	7 %
Protein	11 g	19 g

Recipes ofIola Prieto

Nutritional Therapist · B8120181569

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Iola's Trini Saltfish (Sautéed Saltfish / Buljol-Style)

Friday, April 10, 2026