Caribbean Saltfish with Fungi & Okra
A classic Caribbean dish of salt cod gently sautéed with onions, peppers, garlic, herbs, and chilli, served over traditional fungi enriched with okra.
⭐ Have you tried this recipe? Click the stars to rate it and leave a quick comment below.
Print Pin RateServings: 4 Servings
Calories: 609kcal
Cost: £8.00
Equipment
- 1 Bowl, to soak fish
- 1 Saucepan, to pre-poach the fish
- 1 Saucepan, to cook the polenta
- 1 Sauter Pan, to cook the salt cod
Ingredients
Saltfish
- 500 g Salt Cod 1 lb 2 oz
- 20 ml Olive Oil 4 tsp
- 1 each Onion, sliced
- 1 each Red Sweet Pepper, sliced
- 1 each Green Sweet Pepper, sliced 1 each
- 3 each Garlic Cloves, finely chopped 3 each
- 2 Spring Onions, sliced 2 each
- 1 each Scotch Bonnet Chilli, deseeded and finely chopped
- 1 each Tomato, diced
- 5 g Fresh Thyme leaves 1 tsp
- 10 g Fresh Parsley, chopped 2 tbsp
- 2 g Black Pepper, freshly ground ½ tsp
Fungi
- 180 g Fine Cornmeal 6¼ oz
- 750 ml Water 25 fl oz
- 150 g Okra, finely sliced 5¼ oz
- 5 g Fine Sea Salt ¾ tsp
- 15 g Unsalted Butter ½ oz
Instructions
Prepare the Saltfish
- Place the Salt Cod in cold water and soak for 12–24 hours, changing the water several times.
- Drain and place into a saucepan with fresh water.
- Bring to a gentle simmer and cook for approximately 15 minutes until tender.
- Drain, remove any skin and bones, and flake into large pieces.
Prepare the Fungi
- Bring the water and salt to a boil.
- Add the sliced okra and simmer for 8–10 minutes until softened.
- Gradually whisk in the cornmeal while stirring continuously.
- Reduce to low heat and cook for 15–20 minutes, stirring frequently until smooth and thick.
- Finish with the butter.
- Keep warm.
Finish the Saltfish
- Heat the olive oil in a sauté pan.
- Add the onion, sweet peppers, garlic, spring onions, Scotch Bonnet, and thyme.
- Cook gently until softened but still vibrant.
- Add the tomato and cook briefly.
- Fold in the flaked saltfish and warm through gently.
- Add the parsley and black pepper.
- Taste before adding any additional salt, as the fish will already provide seasoning.
Presentation
- Spoon the fungi into warm shallow bowls or mould neatly onto plates.
- Arrange the saltfish mixture over and around the fungi.
- Finish with additional parsley and finely sliced spring onion.
- Serve with lime wedges if desired.
Notes
The quality of the Salt Cod determines the final result. Traditional bone-in saltfish generally produces the best flavour.
The soaking process should reduce excess salinity while retaining enough seasoning to flavour the entire dish.
The Fungi should be smooth and creamy, similar to soft polenta, with the okra contributing body and texture.
Scotch Bonnet Chilli should add warmth rather than dominate the dish.
Nutrition
Calories: 609kcal | Carbohydrates: 34g | Protein: 83g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 198mg | Sodium: 9286mg | Potassium: 2021mg | Fiber: 5g | Sugar: 1g | Vitamin A: 615IU | Vitamin C: 12mg | Calcium: 226mg | Iron: 5mg
Rate this Recipe
✨ Tried this recipe? We’d love your feedback! 💬 Leave a comment above and ⭐️ give it a star rating — it helps others and makes our kitchen happy too.
Caribbean Saltfish with Fungi & Okra
A classic Caribbean dish of salt cod gently sautéed with onions, peppers, garlic, herbs, and chilli, served over traditional fungi enriched with okra.
⭐ Have you tried this recipe? Click the stars to rate it and leave a quick comment below.
Print Pin RateServings: 4 Servings
Calories: 609kcal
Cost: £8.00
Equipment
- 1 Bowl, to soak fish
- 1 Saucepan, to pre-poach the fish
- 1 Saucepan, to cook the polenta
- 1 Sauter Pan, to cook the salt cod
Ingredients
Saltfish
- 500 g Salt Cod 1 lb 2 oz
- 20 ml Olive Oil 4 tsp
- 1 each Onion, sliced
- 1 each Red Sweet Pepper, sliced
- 1 each Green Sweet Pepper, sliced 1 each
- 3 each Garlic Cloves, finely chopped 3 each
- 2 Spring Onions, sliced 2 each
- 1 each Scotch Bonnet Chilli, deseeded and finely chopped
- 1 each Tomato, diced
- 5 g Fresh Thyme leaves 1 tsp
- 10 g Fresh Parsley, chopped 2 tbsp
- 2 g Black Pepper, freshly ground ½ tsp
Fungi
- 180 g Fine Cornmeal 6¼ oz
- 750 ml Water 25 fl oz
- 150 g Okra, finely sliced 5¼ oz
- 5 g Fine Sea Salt ¾ tsp
- 15 g Unsalted Butter ½ oz
Instructions
Prepare the Saltfish
- Place the Salt Cod in cold water and soak for 12–24 hours, changing the water several times.
- Drain and place into a saucepan with fresh water.
- Bring to a gentle simmer and cook for approximately 15 minutes until tender.
- Drain, remove any skin and bones, and flake into large pieces.
Prepare the Fungi
- Bring the water and salt to a boil.
- Add the sliced okra and simmer for 8–10 minutes until softened.
- Gradually whisk in the cornmeal while stirring continuously.
- Reduce to low heat and cook for 15–20 minutes, stirring frequently until smooth and thick.
- Finish with the butter.
- Keep warm.
Finish the Saltfish
- Heat the olive oil in a sauté pan.
- Add the onion, sweet peppers, garlic, spring onions, Scotch Bonnet, and thyme.
- Cook gently until softened but still vibrant.
- Add the tomato and cook briefly.
- Fold in the flaked saltfish and warm through gently.
- Add the parsley and black pepper.
- Taste before adding any additional salt, as the fish will already provide seasoning.
Presentation
- Spoon the fungi into warm shallow bowls or mould neatly onto plates.
- Arrange the saltfish mixture over and around the fungi.
- Finish with additional parsley and finely sliced spring onion.
- Serve with lime wedges if desired.
Notes
The quality of the Salt Cod determines the final result. Traditional bone-in saltfish generally produces the best flavour.
The soaking process should reduce excess salinity while retaining enough seasoning to flavour the entire dish.
The Fungi should be smooth and creamy, similar to soft polenta, with the okra contributing body and texture.
Scotch Bonnet Chilli should add warmth rather than dominate the dish.
Nutrition
Calories: 609kcal | Carbohydrates: 34g | Protein: 83g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 198mg | Sodium: 9286mg | Potassium: 2021mg | Fiber: 5g | Sugar: 1g | Vitamin A: 615IU | Vitamin C: 12mg | Calcium: 226mg | Iron: 5mg
Rate this Recipe
✨ Tried this recipe? We’d love your feedback! 💬 Leave a comment above and ⭐️ give it a star rating — it helps others and makes our kitchen happy too.