Trinbagonian-Style Salt Cod with Tomatoes

Image of Trinbagonian-Style Salt Cod with Tomatoes Recipe

Active Time

25 minutes

Total Time

2 hours, 25 minutes

Serving Size



  • 1 lb boneless salted cod fillets (bacalao)
  • ½ bunch fresh Italian parsley
  • 6 cloves garlic
  • 1 large green bell pepper
  • 1 large yellow onion
  • 2 large, ripe tomatoes
  • ½ cup extra-virgin olive oil
  • 2 cups water
  • ½ cup sherry (or dry white wine)
  • 1 cup sliced, stuffed green olives
  • 1 bay leaf


  1. Soak and rinse cod fillets by placing in bowl and covering with water for 2 hours (or overnight). Change water several times to remove excess salt.
  2. Chop parsley and garlic finely. Chop bell pepper, onion, and tomatoes (2 cups each); cut fish into large pieces (wash hands).
  3. Preheat large sauté pan on medium-high 2–3 minutes. Place oil in pan, then add fish; cook and stir 3–4 minutes until fish is tender and begins to brown slightly. Add parsley, garlic, peppers, and onions; cook and stir 2–3 minutes until vegetables are tender.
  4. Stir in remaining ingredients. Reduce heat to medium and cover; cook 5–8 more minutes, stirring occasionally, until liquid reduces by one-half and fish is 145°F. Remove pan from heat; remove bay leaf and serve.
  5. Note: Always check fish for bones and cook to an internal temperature of 145°F.

Nutritional Information

Amount per ⅙ recipe serving: Calories 340, Total Fat 22.00g, Sat Fat 3.00g, Trans Fat 0.00g, Chol 40mg, Sodium 2070mg, Total Carb 15g, Fiber 2.00g, Sugars 7g, Protein 19g, Calc 8%, Vit A 0%, Vit C 0%, Iron 10%