EASY Dinner Idea UNDER 10 MINUTES! Jamaican Style Baked Bean and Saltfish (Cod fish) Recipe

saltfish

🥗Healthier: smoked mackerel

💰Cheaper: canned tuna

Smoked mackerel offers a similar flavor with fewer calories.

baked beans

🥗Healthier: homemade beans

💰Cheaper: canned chickpeas

Homemade beans control sodium and sugar.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Vegetable oil is often less expensive.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: banana pepper

Banana peppers are milder and more accessible.

Cut a piece of saltfish and soak it in water to remove excess salt.

Boil the saltfish in water to reduce the salt content.

Prepare the dumplings by mixing flour with water and kneading it until smooth.

Add the dumplings to boiling water and stir to prevent sticking.

Chop sweet pepper, onion, garlic, and scotch bonnet pepper for seasoning.

Heat coconut oil in a skillet until hot.

Sauté the chopped vegetables in the hot coconut oil until fragrant.

Remove the boiled saltfish from the water and flake it into pieces.

Add the flaked saltfish to the sautéed vegetables and mix well.

Add baked beans to the mixture and stir to combine.

Optionally, add ketchup to the beans for extra flavor and richness.

Serve the dish with boiled sweet potato and banana.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary