Why Everyone’s Talking About Saltfish and How to Cook It Like a Pro

Table of Contents

1. What Is Saltfish?
2. A Brief History: Saltfish in Caribbean Culture
3. Why It’s So Popular Today
4. Is Saltfish Healthy?
5. How to Prepare Saltfish: Soaking & Cooking Tips
6. 5 Delicious Ways to Cook Saltfish Like a Pro
7. Where to Buy Quality Saltfish
8. Final Thoughts

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1. What Is Saltfish?

Saltfish, also known as salted cod, is a type of preserved white fish that’s been cured in salt and dried for a longer shelf life. It’s most often made from cod, but can also include pollock or haddock. This preservation method dates back centuries and helped early seafarers and communities without refrigeration keep fish for extended periods.

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2. A Brief History: Saltfish in Caribbean Culture

Brought to the Caribbean through European trade, saltfish quickly became a staple in the region’s culinary traditions. It paired perfectly with ground provisions like yams, green bananas, and dumplings. In Jamaica, it’s the main ingredient in the national dish — Ackee and Saltfish. In Trinidad, it’s used in buljol, while in Barbados, it’s featured in saltfish cakes.

Saltfish became more than food — it became comfort, survival, and cultural pride.

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3. Why It’s So Popular Today

Saltfish has seen a modern resurgence, and for good reason:

• Long shelf life (no fridge needed!)
• Intense umami flavour that adds depth to any dish
• Versatility: stews, fritters, breakfasts, and mains
• Global fusion: now found in trendy urban menus from London to Toronto

It appeals to both traditional Caribbean cooks and adventurous foodies.

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4. Is Saltfish Healthy?

Yes — with some preparation!

Saltfish is naturally high in protein and low in fat. It also contains essential nutrients like B12, selenium, and omega-3 fatty acids. However, due to the curing process, it’s also high in sodium.

✅ Tip: Soak saltfish in cold water overnight (or boil and rinse multiple times) to significantly reduce sodium levels before cooking.

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5. How to Prepare Saltfish: Soaking & Cooking Tips

Here’s how to properly prep your saltfish:

Option 1: Cold Soak Method

• Place saltfish in a bowl of cold water
• Refrigerate and soak overnight
• Change water 2–3 times to remove excess salt
• Drain and flake fish before use

Option 2: Quick Boil Method

• Boil saltfish for 10 minutes
• Drain and repeat boiling if still too salty
• Once cooled, remove bones and skin if needed

💡 Pro Tip: Use a fork to flake the fish after boiling for perfect texture.

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6. 5 Delicious Ways to Cook Saltfish Like a Pro

1. Ackee and Saltfish (Jamaica)
Lightly sauté onions, scotch bonnet, tomatoes, and thyme. Add flaked saltfish and ackee, stirring gently.

2. Saltfish Fritters (Eastern Caribbean)
Combine flour, green onions, peppers, thyme, and flaked saltfish in a batter. Fry until golden. Crispy heaven!

3. Buljol (Trinidad)
A fresh salad of shredded saltfish, tomatoes, onions, olive oil, and hot pepper. Best served with bake or roti.

4. Saltfish with Callaloo
Pair saltfish with leafy callaloo and coconut milk for a rich, earthy Caribbean stew.

5. Saltfish & Green Banana
Boiled green banana served with saltfish and sautéed veg – simple, hearty, and satisfying.

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7. Where to Buy Quality Saltfish

At Alphanso Foods, we proudly stock premium salted cod and other preserved fish trusted by Caribbean cooks. Choose from:

• Traditional saltfish fillets
• Boneless, skinless options
• Ackee, provisions, and seasoning to match

🛒 Shop Saltfish Now on AlphansoFoods.co.uk
With same-day local delivery, click & collect, and next-day UK shipping, it’s never been easier to cook like a pro.

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8. Final Thoughts

Saltfish is more than just an ingredient — it’s a connection to Caribbean heritage, rich flavour, and versatile cooking. Whether you’re new to it or rediscovering a family favourite, saltfish is a pantry essential worth celebrating.

Got a recipe or memory with saltfish? Share it in the comments below!