Recipe: How To Make Her Heri, Saltfish Provision | CWF

saltfish

🥗Healthier: fresh fish

💰Cheaper: canned fish

Fresh fish can be lower in sodium and canned fish is often more affordable.

potatoes

🥗Healthier: sweet potatoes

💰Cheaper: yams

Sweet potatoes offer more nutrients and yams can be less expensive.

cooking oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil is healthier while vegetable oil is often cheaper.

lime juice

🥗Healthier: lemon juice

💰Cheaper: vinegar

Lemon juice can provide a similar acidity, while vinegar is often less expensive.

Bring saltfish filet to a boil in a pot of water for about 10 to 15 minutes on high heat with the lid off.

In another pot, add water and 2 sweet potatoes cut into pieces, along with 4 eggs; bring to a boil on high heat with the lid on for 10 minutes.

In a third pot, add water and cut 2 or 3 potatoes into slices or cubes; bring to a boil on high heat until soft.

Once the saltfish is ready, strain it and break it into pieces.

When the sweet potatoes are ready, strain them and set aside.

Prepare another pot with water for the plantains; slice 2 plantains into medium-sized pieces and bring to a boil on high heat until soft, then strain and rinse with cold water.

Chop 4 garlic cloves, 1 small onion, 1 tomato, and 1 celery stick.

In a skillet, heat 3 tablespoons of cooking oil; when hot, add the saltfish and fry on medium heat for 2 minutes.

Add 1 teaspoon of black pepper and 3/4 tablespoon of brown sugar, then add the chopped garlic and onions.

After 1 minute of frying, add the chopped tomatoes and celery.

Add 2 tablespoons of ketchup and 1/3 cup of water for sauce; leave this to cook for about 5 minutes on medium heat.

Cooking Techniques

Equipment Needed

Spice Level: