Easy Caribbean Sautéed Saltfish Recipe

Low Carb 3 Last Update: Jan 05, 2026 Created: Jan 04, 2026

Serves: 4 People
Prepare Time: 20 minutes
Cooking Time: 20 minutes
Calories: -
Difficulty: Easy

Welcome to a taste of the Caribbean right in your kitchen! Caribbean Sautéed Salt Fish, often known as salted cod, is a vibrant, flavorful dish that’s cherished across the islands. Whether you call it bacalao, bacalhau, or simply saltfish, this pantry protein is a secret weapon for big flavor on a budget. It’s incredibly versatile, perfect for a hearty weekend breakfast, a quick brunch, or a satisfying dinner.
This recipe cuts through the confusion, offering a clear guide to desalting—the most crucial step—and provides US-friendly substitutions without sacrificing authentic taste. We’ll show you how to transform humble salted cod into a deliciously savory, easy one-pan meal that will have everyone asking for more. Get ready to enjoy the rich, spicy, and aromatic flavors of the Caribbean with minimal fuss!

Ingredients

Directions

Preparing Your Saltfish: Desalting Methods (Essential Prep) Desalting is the most critical step to ensure your saltfish is delicious, not overwhelmingly salty. Don't skip this!
1. How to Know It’s Ready: The desalted fish should still be pleasantly salty but not aggressively so. It should flake easily but not be mushy or rubbery. Remember, you want some saltiness—it’s saltfish after all! Avoid over-desalting, or your dish will taste bland.
2. Quick Health Note on Sodium: Saltfish is naturally high in sodium. Desalting significantly reduces this, and pairing it with unsalted sides further helps balance the sodium content. If you're on a low-sodium diet, consult your doctor about incorporating saltfish.
Option 1 – Overnight Soak (Least Work)This method requires minimal effort but takes the longest.
Rinse: Rinse the salted cod thoroughly under cool running water to remove any surface salt or impurities.
Soak: Place the fish in a large bowl and cover it with plenty of fresh, cool water. Ensure the fish is fully submerged.
Refrigerate: Cover the bowl and refrigerate overnight (8-12 hours).
Change Water: Change the water at least once, or preferably twice, during the soaking period.
Taste Test: In the morning, break off a tiny piece and taste it. If it's still too salty, proceed to a quick boil (Option 2) for 10-15 minutes, or continue soaking for a few more hours with fresh water.
Option 2 – Quick Boil Method (About 45–60 Minutes) This method is faster and great if you forgot to soak overnight.
Rinse: Rinse the salted cod thoroughly under cool running water.
First Boil: Place the fish in a pot, cover with fresh water, and bring to a gentle boil over medium heat.
Simmer & Drain: Simmer for 10-15 minutes. Drain the water, rinse the fish, and refill the pot with fresh water.
Repeat: Repeat the boiling, draining, and refilling process 2-3 more times.
Taste Test: After the second or third boil, break off a small piece and taste it. Continue boiling in fresh water if it's still too salty.
1. Pro Tip: Always simmer, don't hard boil, to prevent the fish from becoming tough or rubbery.
Caribbean Sautéed Salt Fish: Step-by-Step Cooking Instructions
Once your saltfish is perfectly desalted, the rest is a breeze!
Desalt and Flake the Fish
1. You should be starting with desalted fish at this point! Pat the desalted fish dry with paper towels. Carefully remove any skin and bones (if present). Flake the fish into bite-sized pieces. Set aside.
Prep Your Vegetables
1. Chop your onion, mince the garlic, dice the tomatoes, and slice your bell peppers and hot pepper (if using). If using fresh thyme, strip the leaves from the stems.
2. Quick Note: Get all your vegetables prepped and ready before you turn on the stove. This sauté moves quickly!
Sauté the Aromatics
1. Heat the neutral oil in a large skillet or frying pan over medium heat.
2. Add the chopped onion and diced bell peppers (and celery, if using). Cook for 5-7 minutes, stirring occasionally, until they soften.
3. Stir in the minced garlic, hot pepper, and fresh thyme. Cook for just 1-2 minutes until fragrant, being careful not to burn the garlic.
Add Tomatoes & Herbs
1. Stir in the diced fresh tomatoes. Cook for 5-8 minutes, stirring occasionally, until the tomatoes break down and form a light sauce. If the pan looks too dry, add a splash of water (about 1-2 tablespoons).
Add the Salt Fish & Finish
1. Add the flaked saltfish to the skillet. Toss gently to coat the fish evenly in the vegetable mixture.
2. Cook for another 3-5 minutes, allowing the flavors to meld and the fish to heat through.
3. Taste before adding any extra salt! Season with freshly ground black pepper.
4. Finish the dish with a squeeze of fresh lime juice and a sprinkle of chopped fresh parsley or cilantro.
Taste & Adjust
1. Spicy? Add a little more hot pepper or a dash of chili flakes if you like more heat.
2. Freshness? Stir in more fresh herbs.
3. Too Salty? If, by some chance, it's still too salty, stir in a handful of extra sautéed bell peppers, a few more diced tomatoes, or a small dollop of tomato paste to balance the flavor.

Recipe Nutritional Values

The following nutritional values are per serving (one piece of cake)

Calories

Approximately 280-350 kcal per serving

Carbohydrates

Approximately 15-20g per serving

Protein

Approximately 25-30g per serving

Fat

Approximately 10-15g per serving

Additional Information

serving recipe, excluding desalting water) Calories: Approximately 280-350 kcal per serving Carbohydrates: Approximately 15-20g per serving Protein: Approximately 25-30g per serving Fat: Approximately 10-15g per serving #### Additional Information Naturally rich in lean protein from the salted cod.
Naturally rich in lean protein from the salted cod.
Packed with vitamins and antioxidants from fresh vegetables like tomatoes, onions, and bell peppers.
Desalting significantly reduces sodium content, making it a healthier option than un-desalted fish.

Recipe Success Tips

Ingredient Substitutions & Variations

Can’t Find Saltfish? If commercial saltfish is hard to come by, you can use regular cod fillets. Briefly brine them yourself by soaking in a saltwater solution (e.g., 1/4 cup salt per 4 cups water) for 30-60 minutes, then rinse well before proceeding. This won’t fully replicate the texture but offers a similar savory profile.
Culantro vs. Cilantro: Culantro offers a more robust, pungent flavor than cilantro. If you find culantro, use it for an authentic touch; otherwise, cilantro is a great substitute with a slightly different, milder aroma.
Wiri-wiri / Scotch Bonnet: For heat, Scotch bonnet or habanero are ideal. If you prefer less spice, use a jalapeño or serrano pepper, and add a pinch of chili flakes for extra warmth without extreme heat.
Coconut Oil: Using coconut oil instead of a neutral vegetable oil will impart a subtle sweetness and a distinct tropical aroma to your sautéed saltfish.
Veg-Heavy Skillet: For a lighter, lower-sodium dish, double the amount of fresh tomatoes and sweet bell peppers. This adds more moisture, nutrients, and balances the saltiness of the fish.
Milder Family Version: Skip the hot pepper entirely for a kid-friendly or heat-sensitive version. Offer hot sauce at the table for those who prefer a kick.
Different Fish: While cod is traditional, salted pollock or haddock can also be used. They have slightly different textures and mild flavor variations but will work well in this recipe.

Cooking Tips & Troubleshooting

Too Salty? If your finished dish is still too salty, you have a few options:
- Emergency Re-boil: Remove about half the fish from the skillet, give it a quick 5-minute boil in fresh water, drain, and then stir it back into the dish.
- Balance with Veg: Stir in extra diced tomatoes, sautéed bell peppers, or a small dollop of tomato paste to absorb and balance the salt.
- Bland Sides: Serve with very bland, unsalted sides like plain white rice, boiled potatoes, or sautéed cabbage to counteract the saltiness.
Too Dry? If your sautéed saltfish seems dry, add a splash of water, vegetable broth, or tomato juice during the last few minutes of cooking. Next time, consider reducing your desalting time slightly, as over-desalting can sometimes lead to drier fish.
Rubbery Texture? This usually happens if the fish was over-boiled or boiled at too high a heat during the desalting process. Aim for a gentle simmer, not a vigorous boil, and stick to the recommended desalting times.
Too Mild / Too Spicy?
- More Heat: Add a dash of your favorite hot sauce or a sprinkle of chili flakes at the end.
- Mellow Heat: Stir in more sautéed vegetables, a small dollop of tomato paste, or serve with extra starchy sides like bread, green bananas, or ground provisions to absorb the spice.
Fish Falling Apart? Saltfish, especially after desalting, can be delicate. Avoid aggressive stirring. Add the flaked fish only after your sauce base of vegetables has already formed, and then toss gently to combine.

Make-Ahead & Storage Instructions

Fridge: Sautéed saltfish keeps well in an airtight container in the refrigerator for 3-4 days. It makes for fantastic leftovers!
Freezer: Yes, sautéed saltfish freezes well. Allow it to cool completely, then transfer to a freezer-safe container or bag. It can be frozen for up to 2-3 months.
Reheating:
- Skillet: For best results, reheat in a skillet over medium-low heat with a splash of water or broth to prevent drying out. Stir gently until heated through.
- Microwave: For a quick breakfast, microwave in short bursts, stirring between each, until warmed through.
Food Safety Reminder: Always cool seafood quickly before storing and avoid leaving it at room temperature for more than two hours.

Regional Serving Traditions

Classic Breakfast: In many Caribbean islands, sautéed saltfish is a staple breakfast, often served with bakes (fried dough), dumplings, boiled green bananas, yam, or breadfruit.
Simple Dinner: For dinner, it's commonly enjoyed over a bed of white rice, alongside ground provisions (boiled root vegetables like cassava, sweet potato, or dasheen), or with a refreshing green salad.
US-Friendly Ideas: For those in the US, quick and easy pairings include white rice, roasted potatoes, sautéed cabbage, or even as a topping for toast or scrambled eggs.

Frequently Asked Questions

Recommended Kitchen Tools

Here are a few tools and ingredients that can help you whip up your Sautéed Salt Fish even faster, so you can spend less time prepping and more time enjoying!

Essential Kitchen Tools

Problem: Chopping all those fresh vegetables by hand can feel like a chore, especially when you're hungry.
Agitate: A dull knife or slow chopping can add significant time to your prep, making a quick meal feel not-so-quick.
Solution: A good quality chef's knife and a sturdy cutting board are your best friends. Invest in a sharp knife, and you'll find yourself gliding through onions, peppers, and garlic in no time. For even quicker work, a mini food processor can finely chop garlic and onions with just a few pulses.

Essential Kitchen Tools

Problem: Managing the desalting process, particularly the boiling method, requires keeping an eye on the pot.
Agitate: Without a decent pot, you might struggle with boil-overs or uneven cooking, making desalting less efficient.
Solution: A large, heavy-bottomed pot ensures even heat distribution and provides ample space for the saltfish to boil without overflowing. This makes the desalting process smoother and more hands-off.

Essential Kitchen Tools

Problem: Sautéing all those delicious aromatics and fish without sticking can be a hassle, leading to burnt bits and difficult cleanup.
Agitate: A sticky pan can ruin the texture of your veggies and fish, turning a flavorful dish into a frustrating mess.
Solution: A large non-stick skillet or a well-seasoned cast-iron pan is perfect for this recipe. It allows your ingredients to sauté beautifully, ensuring nothing sticks and cleanup is a breeze.

Smart Ingredient Choices

Problem: Peeling and mincing fresh garlic and ginger every time can be fiddly and time-consuming.
Agitate: Skipping these fresh aromatics means missing out on a huge flavor boost for your saltfish.
Solution: Keep pre-minced garlic (in a jar or frozen cubes) on hand. While fresh is always best, these can be a fantastic shortcut for busy weeknights without sacrificing too much flavor.

Smart Ingredient Choices

Problem: Chopping fresh tomatoes can be messy and time-consuming.
Agitate: You want that rich tomato base, but don't always have time for extensive prep.
Solution: Canned diced tomatoes (drained) can be a fantastic substitute for fresh. They break down quickly and still provide that essential tangy, sweet base for your sautéed saltfish.