Saltfish Ground Provision - Caribbean Bacalao Breakfast
This Caribbean high protein breakfast includes salted cod, roasted root vegetables and top it all off with a fried egg!
Servings: 4 people
- 12 oz. salted fish
- 2 tablespoons oil
- 1 onion chopped
- 1 red bell pepper chopped
- 1/2 Scotch Bonnet pepper/ Habanero finely chopped
- 1 tomato chopped
- 2 teaspoons finely chopped fresh thyme (or 1 teaspoon dried thyme)
- 2 tablespoons finely chopped parsley
- 1/2 teaspoon black pepper
Place the fish in a saucepan of water and soak for 2 hours. Drain water and soak another 2 hours. Change water again. Bring to a boil and cook for about 15 minutes, until the fish is cooked through. Drain water and as soon as the fish is cool enough to handle, shred by hand.
In a saute pan, heat oil. Add onion, bell pepper and Scotch Bonnet. Saute until the onions are translucent.
Add tomato and thyme and cook on medium heat for 5 minutes, until the tomatoes are soft.
Add fish, parsley and black pepper. Cook for about 2 minutes, until the fish is heated through.
Serve with ground provision and an optional fried egg.
Calories: 349kcal | Carbohydrates: 9g | Protein: 55g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 129mg | Sodium: 6127mg | Potassium: 1547mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1387IU | Vitamin C: 59mg | Calcium: 181mg | Iron: 4mg