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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!
Prep Time4 hours
Cook Time15 minutes
Course: Breakfast
Cuisine: Caribbean
Servings: 4 people
Calories: 349kcal

Ingredients

  • 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 ground black pepper

Accompaniments

Instructions

  • 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.

Nutrition

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
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