How to Make Bakes and Saltfish | St. Lucian Style

saltfish

🥗Healthier: fresh fish

💰Cheaper: canned tuna

Fresh fish provides a lighter option while canned tuna is more affordable.

all-purpose flour

🥗Healthier: whole wheat flour

💰Cheaper: none

Whole wheat flour adds fiber and nutrients.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier but canola oil is often less expensive.

baking powder

🥗Healthier: baking soda + vinegar

💰Cheaper: none

This combination can work as a leavening agent.

In a mixing bowl, combine 3 cups self-rising flour, 1/4 cup brown sugar, and 2 tablespoons softened butter.

Add 1 cup warm water to the mixture and mix until the dough comes together.

Let the dough sit for about 3 minutes to absorb the water.

Knead the dough for about 2 minutes until smooth, then let it rest for another 15 minutes.

Divide the dough into golf ball-sized pieces and let them rest for another 15 minutes.

Soak 1 pack of dried salted pollock in boiling hot water for 5-10 minutes, then drain.

Repeat the soaking process two more times to remove excess salt.

Break the soaked saltfish into pieces with a fork.

Chop 1/2 large onion, 1 small yellow bell pepper, and 2 roma tomatoes.

Chop 1/2 cup cilantro.

Heat a couple of tablespoons of olive oil in a pan over medium heat.

Add the chopped onion and bell pepper to the pan and sauté until softened.

Add the drained saltfish to the pan and stir to combine.

Add 1 teaspoon garlic powder, 1/2 teaspoon thyme, 1/2 teaspoon cumin, 1/2 teaspoon complete seasoning, and 1/2 teaspoon oregano to the pan.

Cook for about 5 minutes, stirring occasionally, then add the chopped cilantro before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens