Breakfast · 30 min · caribbean

Saltfish Buljol

This is the kind of Caribbean breakfast you’ll make on repeat — soaked saltfish (cod) and tomatoes, 30 minutes, big payoff. The macros do the talking: 26g protein, 16g carbs, and 18g fat in every 320-calorie serving. It scales cleanly if you are cooking for more than one.

✓ USDA-verified nutrition data

Ingredients

• 12 oz Soaked saltfish (cod)
• 2 Tomatoes
• 1 Yellow onion
• 1 Bell pepper
• 0.5 Scotch bonnet pepper
• 0.25 cup Olive oil
• 1 Lime
• 1 Avocado

Steps

1. Soak the salt cod overnight or boil twice, then flake into small pieces. Buljol is served cold or at room temperature — it’s a salad, not a sauté.
2. Dice the tomatoes, onion, and bell pepper fine. Mince the Scotch bonnet — buljol should have a gentle heat, not a punishing one.
3. Toss the flaked fish with the vegetables, olive oil, and lime juice. Let it marinate 15 minutes so the flavors mingle.
4. Serve with avocado slices and bake — the crisp Trinidadian bread — or with crackers.
5. Light, bright, and salty-savory. The Trinidadian breakfast that tastes like a beach morning.

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