Trinbagonian-Style Salt Cod with Tomatoes
Active Time25 minutes
Total Time2 hours, 25 minutes
Servings6
Ingredients
- 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
Steps
- 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.
- Chop parsley and garlic finely. Chop bell pepper, onion, and tomatoes (2 cups each); cut fish into large pieces (wash hands).
- 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.
- 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.
- Note: Always check fish for bones and cook to an internal temperature of 145°F.
Ingredients
- 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
Steps
- 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.
- Chop parsley and garlic finely. Chop bell pepper, onion, and tomatoes (2 cups each); cut fish into large pieces (wash hands).
- 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.
- 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.
- 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%